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<\/figure><\/div>\n\n\n\nNot to mention the fact that endless stomach crunches can seem a little bit dull, and won\u2019t actually help you to achieve those sculpted abs if you are not incorporating them in to a much tougher fitness routine. It\u2019s no surprise then that an ever-increasing number of Brits are swapping sit ups for cycling shorts, and realising that cycling can do wonders for your fitness and physique.<\/p>\n\n\n\n
So how do you cycle your way to a six pack? It\u2019s easier than you think\u2026<\/p>\n\n\n
Maximise Effort to Maximise Fat Burn<\/strong><\/big><\/p>\n You might already enjoy a leisurely bike ride on Sunday afternoons, or commute to work on your bike. Whilst this is a great start, you will need to commit to high intensity rides, where you can really pick up the pace. Cycling burns an average of 650 calories per hour<\/a> so you can increase the number of calories and the amount of fat you burn by giving maximum effort and making every second in the saddle count.<\/p>\n If you\u2019re going to achieve those monster abs, you need to make sure you get rid of that belly fat first! The best way to achieve this on your bike is by incorporating cycling in to your High Intensity Interval Training (HIIT). Find a nice open road where you can really go hell for leather for a short burst, then bring it back down to a slower cycling pace.<\/p>\n Rotating between a few seconds of high intensity and a few minutes of gentle recovery time increases your resting metabolic rate, so that your body keeps on burning fat for up to 24 hours after you have stopped exercising. Plan in up to 3 of these sessions a week and it won\u2019t be long before you notice your endurance levels going through the roof.<\/p>\n Tuck It In<\/strong><\/big><\/p>\n It\u2019s easy to completely forget about your upper body when you\u2019re cycling, so adjust your posture, and make sure your core is working as hard as your legs. The simple act of engaging your core muscles can have a noticeable effect on the muscle tone of your abdominal wall.\u00a0 Activating your stomach muscles is also key in protecting your lower back. The hollowing action that is brought about by tightening your stomach muscles has been proven to strengthen your transverse abdominis.<\/p>\n Toning these muscles helps to support the lumbar spine and can help ease back pain. If you are doing it right, then it should feel like you are tucking in your lower abdominal muscles whilst sitting in the saddle. The important thing is that you bring your awareness to your abs whilst cycling rather than forgetting about them completely!<\/p>\n Modify Your Commute<\/strong><\/big><\/p>\n If you\u2019re used to commuting to and from work on your bike, then you can build a little intensity in to your daily routine by modifying your route. Avoid completely flat roads and take minor detours so you can tackle a few more hills on your usual journey. This will ensure you are increasingly working your abdominal muscles at every opportunity, and it will be great practice for those maximum effort fat-burning cycle sessions.<\/p>\n Stand Up<\/strong><\/big><\/p>\n It\u2019s not rocket science – when you stand up whilst cycling, keeping your balance is more difficult. This is because your muscles have to work harder to keep you upright without the support of the saddle. This includes the muscles around your core, so make sure you work this in to your cycling workout. For extra intensity then try standing up whilst cycling uphill.<\/p>\n