Plank
A fundamental core-stability exercise holding a rigid body line on forearms or hands, strengthening the abs, shoulders, and deep stabilizers.
BEGINNER
Bicycle Crunch
Bicycle Crunch is the variations in bicycle crunches. This exercise works on both abs and obliques and also helps in toning the thighs and side abdominal muscles. Bicycle Crunch also improves core strength, stability, balance, and coordination.
Instructions
- Lie on your back with knees bent and feet flat on the floor. Put your hands behind your head.
- Lift your shoulder blades off the floor, lift your legs off the floor, and bend your knees at a 90° angle. Then slowly twist them through the air, alternating as if you were riding a bicycle.
Tips
- Do not pull your head forward. Maintain a natural head position.
- Don't use impulse. Focus on controlling the movement.
- Squeeze your abs as hard as possible while moving your legs in the bike motion.
Alternative Exercises
Crunch
Crunch is a classic core exercise that explicitly trains your abdominal muscles - part of your core. It also includes your oblique muscles on the sides of your trunk and the muscles in your pelvis, lower back, and hips.
Russian Twist
Russian Twist strengthens your core, obliques, and spine. It's a total core exercise that also works your balance, builds stability in your spine, and trims your mid-section all at once.
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