Ab Exercises: The Bicycle Crunch

The Set-Up

• Begin by laying with your feet up on a bench.
• Now tighten the stomach muscles, lift your shoulder blades off the bench.

Performing The Movement

• Bring one knee up towards your head while straightening the other leg straight out.
• Rotate your upper body and bring your elbow across the body.
• When you've done the desired number of repetitions, lower your feet and upper body back onto the bench.
• Keep your abs tight throughout the entire movement.

Performance Tips

• Do NOT pull on the back of your head.
• Your hands should providing support for the head, not pulling on it.
• To protect your lower back, keep your lower back pressed into the floor or bench and keep your abs tight throughout the entire exercise.