While many people were obsessing about their abdominal muscles, especially the abdominus rectus, others were figuring out the best exercises to properly strengthen this muscle group. Often referred to as the six-pack abs, it was learned that a bicycle ab exercise could do more to strengthen them than any other regimen.

At the University of San Diego, studies determined this simple bicycle ab exercise did more for these muscles as well as the transverse abdominus muscles than others did, even those using expensive exercise equipment.

It is best to realize that the abdominus rectus is not a single muscle, rather a group of muscles, which are typically rounded and not flat as some people obsess to achieve. The transverse abdominus, often referred to as the oblique, are basically hidden muscles, traveling on the sides of the six-packs.

Strengthening the stomach muscles with the bicycle ab exercise is fairly simple. Lie flat on the floor, or mat, on your back with your hands behind your head and fingers interlaced. While raising your right leg, bending it at the knee and hip, bring it up while at the same time lifting your left shoulder blade from the floor and touching your left elbow to your knee.

Slowly lower your right leg and left elbow to the original position and repeat with the left leg and right elbow, simulating leg movement as to riding a bike, hence the name; bicycle ab exercise. Researchers involved in the San Diego study also found that intense exercise did not truly advance muscle strengthening; rather performing this low-impact exercise three to four times per day was more beneficial.

Don’t Fret What You Can’t Change

Since the stomach muscles are designed to be somewhat rounded, age, body style and physical make-up will have more to do with determining their shape than exercising. Many people may not ever achieve a flat stomach due to these variables and obsessing over it can lead to other problems such as frustration and eating disorders.

Conventional wisdom also reminds us that these muscles may be very much toned and strong but remain hidden by a layer of fat and continuing to intensely exercise to meet that end without adjusting eating habits may be an exercise if futility. Performing the bicycle ab exercise will help tone the muscles as well as the oblique muscles if performed properly and part of a health-minded exercise plan.