Bicycle Crunch or "Air Bike"

STEP 1Begin by lying down on your back and place your hands on the back of your head. Raise your legs about 45 degrees of the floor.
STEP 2Contract and move your left shoulder and right knee at the same time. You need to move them towards the center of your body until your knee and elbow touch.
STEP 3Return to the start position and repeat movement with other side.
STEP 4Keep alternating both sides until you do the exercise for the prescribed number of repetitions.
Special Notes
If you find that your body is rocking left to right without control, that means you are doing the exercise too fast. In this case, slow it down for the first few exercise sessions. You can speed up later when you get better at the coordination that is required for this exercise.

Once you get into the proper tempo you will find this exercise very effective for tightening your core. This exercise is one that can be done anywhere - at home, the gym, while on travel or even at the office. Thus, getting into the habit of doing this exercise will help you achieve your abdominal exercise goals.

Finally, the last point worthy of mention is that this exercise may cause some initial discomfort in your neck. For most people this is only temporary and the discomfort goes away after a few sessions of doing this exercise. Needless to say, if the discomfort never goes away while executing this exercise, then select another exercise.

From "Bicycle Crunch" to main page about "Core Workouts"

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