The Bicycle

This move is one to use if you don’t have a lot of time. It targets all areas of the core – the front and both sides of the abdominals. It is easily modifiable so beginners and advanced alike can be challenged. Lying on your back in a regular crunch position, engage your abs and lift your shoulders off the floor. Now lift both feet off the floor, and as you bring your right knee into your chest, straighten the left leg fully while flexing the foot. At the same time, twist the upper body as if trying to touch your left shoulder to right knee. This is one “pedal” of the bike. After a 1-2 second pause switch sides. The idea is like pedaling a bike with your legs while twisting the upper body to the alternate leg in a smooth rhythm. Hold each “twist” for 1-2 counts before switching and continue to breathe regularly. Do 10-20/ side.

Notes: Keep the lower back pressed down at all times. Ensure that your free leg is straight and flexed at the heel. Keep the shoulders lifted the entire time.

Easier: If you feel this move in your lower back bring the legs up higher. If you are a beginner or have back issues, come up on your forearms and just pedal the legs (take out the upper body movement).

Harder: The lower the legs are to the floor, the more difficult. Change the tempo of the exercise – slow it down to ensure that every muscle is working. Try picking up the tempo BUT stay in control. If you get to a speed that doesn’t allow you to control your breathing or straighten your legs or you feel this in your back – you need to slow way down. Finally, you may want to try doing only one-sided bicycles (10-15 on the right then switch to the left).