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Bicycle Twists with Biceps Curls

Everyone claims to know the best floor exercise, but we’ve actually created it! View this new bicycle twists exercise which utilizes our heavy-duty cotton six foot VersaStrap. This great new exercise focuses on biceps, shoulders, legs, abs and obliques –  all in one awesome exercise. Do one side, then the other. Great for strength, stamina and body and muscle awareness. Who knew that staid, old bicycle twists could be so efficient and multi-faceted?

Start by lying down with your legs stretched out in front of you. With one loop of your cotton VersaStrap looped around one foot, grasp another loop on the VersaStrap with your same-side hand. Your arm should be straight with your shoulders on or close to the floor. Using your biceps muscle as the prime mover, pull on the VersaStrap which will lift your leg. Next, push away with your foot, resisting the leg movement with your biceps. Repeat a few times to learn the movement and learn how to alter resistance using only your own muscles. On your next repetition,  add an ab crunch with a twist toward the moving knee as you pull in your leg. Then push away with your foot as you lower your torso back toward the floor. Don’t let your shoulders touch the floor; keep muscle tension in your abs by holding your upper torso off the floor. Repeat the bicycle twists compound movement several times and then repeat the exercise on the opposite side.

Why This Bicycle Twists Exercise is so Great

The best floor exercise normally involves several muscles at once. The more muscles activated during exercise, typically, the better off you’ll be. This bicycle twists exercise enlists your biceps, shoulders, legs, abs, and obliques, which is great, but it also helps you learn how to coordinate all those muscles. During the movement, one muscle may resist the movement of another, so you’ll learn to modulate that resistance. With the fairly complex compound movement, you will improve coordination and learn muscle control. Each repetition should be done methodically as you feel each muscle work and consider each movement. Flow through the exercise as smoothly as possible, but, by the end of your set, you should know you’ve worked hard! Try several repetitions and see how you feel. Generally, it’s best to go until you’re tired, but always be safe and increase your work gradually in order to prevent too much muscle soreness.
VersaStraps by AbStar keep with our abiding philosophy that AbStar brand fitness products should offer great versatility and value for the consumer. We offer two types of VersaStraps in a convenient, affordable package to try and meet every possible need of the exerciser.

Our first VersaStrap is made from elastic nylon and is thirty-three inches long and two inches wide with eight loops. This comfortable strap offers resistance for strengthening and stretching that is geared for warmups and the beginning exerciser, but can also be beneficial for the most advanced exerciser.

Our second VersaStrap is constructed from heavy-duty cotton, and is 1 1/2 inches wide and six feet in length with ten loops for comfort, versatility and strength. See our exercise videos page to view all of the amazing exercises you can perform to increase your strength, stamina, flexibility and balance safely at home. (More VersaStraps exercise videos coming soon!)

Each strap is great for yoga poses, stretching, and physical therapy, as well as strengthening and balance exercises. Improve your strength, stamina, flexibility and balance safely at home with VersaStraps by AbStar.  

Disclaimer: Check with your doctor before beginning any exercise or nutrition program. The opinions contained herein are the opinion of the author only. Use at your own risk.


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