Exercise of the Month: How To

Bicycle Crunches

Begin by laying flat on the ground with your lower back pressed against the ground. It’s best to “suck” in to make sure your lower back is fully against the floor. Bring your fingertips to the back of your head while bringing your knees up towards your chest. Lift your shoulder blades off the floor by contracting your abs, it’s important you don’t pull with your neck. Finish by bringing your left knee upwards to meet your right elbow in the middle. Extend that left legs back out as you bring your right leg upward to meet your left elbow. Repeat until set is done.

Regression: Stabilized Bicycle Crunches

Begin by laying flat on the ground with your lower back pressed against the ground. It’s best to “suck” in to make sure your lower back is fully against the floor. Bring your fingertips to the back of your head and lift your shoulder blades off the floor by contracting your abdomen. Bring your left knee forward to meet your right elbow. Return to the starting position before continuing the next move with your right leg forward to meet your left elbow. Repeat until set is done.

Progression: Russian Twists

Begin seated with feet flat against the floor. Hold your preferred weight in front of your chest with your elbows slightly bent. Lean back slightly, keeping the abdomen tight and the spine straight, bring the feet up slightly to help keep balance. Bring the preferred weight to the left sight of the hips, you can tap the floor with the weight if you wish, and return to center. Repeat this step to the right side of the body and increase speed. Repeat until set is done.