By now we all know that I am slightly biased when it comes to abdominal workouts and Plank being the Numero Uno BEST exercise. However, for that quick burn we all love (or maybe thats just me) , that won’t leave you with an aching lower back work in one minute of Bicycle Crunches!
What exactly are you working when you’re “bicycling”? Yes, your abs of course but here are the specifics:
internal and external obliques, rectus abdominis, transverse abdominis, and your hip flexors!
1.Lie face up on the floor and lift your legs over your hips with your knees bent 90 degrees. PLace your fingertips lightly behind your ears and have your elbows out. Lift your chin to maintain a neutral spine.
2. Contract your abdominals as you exhale and lift your right shoulder toward your left knee. At the same time, pull your left knee to your right elbow and extend the opposite leg. Repeat on the other side.
Continue back and forth for the length of one whole minute! If one minute non-stop is too long break it up and rest in between two 30 second intervals. play with the speed, the faster your move your legs, the easier it will be. And of course the slower you move your legs and the lower you keep your feet to the floor (not touching) the harder it will be.
Make sure you keep your hips in contact with the floor the entire minute.
Train hard. Eat clean. Live happy.