Supine Bicycle from BOSU


The goal of this exercise is to challenge muscular endurance and strength in the rectus abdominis and internal/external obliques, as well as supine balance, core stabilization, hip and shoulder girdle stabilization.

Contact Points:

Lower one or both hands to the floor to make the exercise easier. Remove the hands from behind the head and place the fists at the temples for more cervical stabilization challenge.

Visual Affect:

Focus the gaze directly up for less balance challenge. Look side to side as the trunk rotates for more balance challenge.

External Stimulus:

Hold a soft, weighted fitness ball behind the head while rotating the trunk for more challenge.

Movement:

Hold the trunk stationary and focus on the leg motion only for an easier variation. Increase the range of motion of both legs and trunk for more challenge.

Setup and Alignment:

Lie in a supine position with the lumbar spine centered on the dome. Lift the legs until the knees are bent 90 degrees and aligned over the hips. With the neck in neutral position, place the hands behind the head for cervical support. Flex the spine slightly and hold this “curl” position.

Execution:

Slowly begin to alternate the legs in a small “bicycling” motion. When this motion feels balanced and stable, keep the elbows open and begin to rotate the trunk from side to side. Then, increase the range of motion of the “bicycling” action of the legs by pulling one knee in toward the chest while simultaneously extending the other parallel to the floor. Perform 8 to 20 repetitions to fatigue, adjusting the reps based on overall workout time and goal. Alternate sides with each repetition. Safety Tips: Rotate the trunk, rather than crossing the elbows over the midline of the body. Partial scapular retraction will stabilize the shoulder girdle and help isolate the core musculature. Attempt to maintain neutral cervical posture throughout the exercise. When progressing from the small range of motion to greater range of motion “bicycle”, lumbar positioning on the dome may need to be adjusted. If the body is tilting down in the direction of the legs, adjust the hips slightly higher on the dome until balance is established in this longer lever and extended position.


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