Alternating Standing Bike & Tap
Torch calories and tone your core with this dynamic standing bike and tap exercise! Feel the burn as you twist and sweat.
The Alternating Standing Bike & Tap mainly works the core, with help from the lower back and glutes & hips. No equipment needed: it uses just your bodyweight.
Alternating Standing Bike & Tap Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Lower Back (quadratus lumborum); Long Thigh (sartorius)
Alternating Standing Bike & Tap Variations and Alternatives
How to do the Alternating Standing Bike & Tap
Start in a standing position with your feet hip-width apart and your hands behind your head, elbows flared out wide.
Lift your right knee up toward your chest.
Twist your torso so that your left elbow moves down to touch your raised right knee, engaging your abdominals and obliques.
Lower your right leg back to the starting position and simultaneously return your upper body to the neutral position.
Lift your left knee up toward your chest and twist to touch your right elbow to your left knee.
Lower your left leg back to the starting position while untwisting your upper body.
Continue alternating sides in a continuous and controlled motion for the desired number of repetitions or time.
Maintain a straight back and keep your movements fluid, focusing on the contraction of your abdominals.
Breathe out as you twist and touch your knee and elbow together and inhale as you return to the starting position.
Remember to warm up before starting the routine and stretch after completing the sets. This exercise can help improve core strength, balance, coordination, and cardiovascular fitness.
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Alternating Standing Bike & Tap FAQs
What muscles does the Alternating Standing Bike & Tap work?
The Alternating Standing Bike & Tap mainly works the core, with help from the lower back and glutes & hips. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Alternating Standing Bike & Tap?
None. The Alternating Standing Bike & Tap is a bodyweight exercise, so you can do it anywhere.
What are some Alternating Standing Bike & Tap variations and alternatives?
Similar exercises include the Cross-Knee to Toe-Tap, Double-Knee to Toe-Tap, Double-Knee Up Twist and Double High-Knee Twist.
Training calculators
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