Bicycle Crunches
Step 1 - Lie on your back with your hands behind your head, knees bent
Step 2 - Lift shoulders off the ground and bring the right elbow to the left knee
Step 3 - Simultaneously extend the right leg straight out
Step 4 - Switch sides in a pedalling motion
Recommended Sets & Time:
Beginner: 2-3 sets of 10-15 reps each side, 45 seconds rest
Intermediate: 3-4 sets of 15-25 reps each side, 30 seconds rest
Advanced: 4-5 sets of 25-40 reps each side, 30 seconds rest
What to Focus On:
Oblique engagement - You should feel this working the sides of your core as you rotate
Controlled rotation - Focus on bringing your elbow to your knee, not just moving your arms
Neck protection - Don't pull on your neck with your hands, let your core do the work
Opposite leg extension - Fully extend the opposite leg while rotating to maximise the challenge
Modifications:
Easier: Keep both feet on the ground and just rotate your torso side to side
Harder: Slow down the tempo, taking 3 seconds for each rotation instead of quick movements
