How to Do Yogi Bicycle Situps

Three Methods:Getting in the Starting PositionPerforming the ExerciseFrequency

This medium-impact exercise combines a very effective ab workout with the benefits of Vinyasa (breath and movement) sequences in yoga.

Method 1
Getting in the Starting Position

  1. Image titled 1827638 1
    1
    Lie on your back. Lace your fingers behind your head. Keep your knees bent together and touching your chest.
  2. Image titled 1827638 2
    2
    Keeping your knees bend, sit up slightly. This is the inhale position.

Method 2
Performing the Exercise

  1. Image titled 1827638 3
    1
    Exhale. As you do so, try to touch the outside of your right arm to the outside of your left thigh while straightening your right leg.
  2. Image titled 1827638 4
    2
    Inhale. As you inhale, straighten your core and bring your knee back to your chest.
  3. Image titled 1827638 5
    3
    Exhale. Repeat the first step on the opposite side.
  4. Image titled 1827638 6
    4
    Continue. This should be done for at least a minute, but may be done for up to five minutes [1].

Method 3
Frequency

  1. Image titled 1827638 7
    1
    Do this exercise until your muscles are fatigued. This should be 1 to 5 minutes.
  2. Image titled 1827638 8
    2
    In order to start seeing/feeling results, aim to do 1 set 4 to 7 days a week for 5 weeks. For faster results, increase the number of sets/times per week you do this exercise.

Tips

  • The benefits of this exercise are increased strength and flexibility in your core muscles as well as increase your overall energy. [2]

Things You Need

  • Yoga mat

Article Info

Categories: Sports and Fitness