women's health - BICYCLE

STRENGTHENS

ALL FOUR AB MUSCLES THAT COLLECTIVELY FORM YOUR CORE

STARTING POSITION

Lie on the floor, contract your abs, and bring your elbows and knees together over your torso (A).

MOVEMENT

Extend your left leg outward to a 45-degree angle from the floor, and bring your right knee in toward you. Simultaneously twist and bring your left elbow to your right knee (B). HARD
Pause with your left elbow and right knee touching or as close as possible.
Keeping a contracted position with your shoulders off the floor, immediately switch your elbows and knees so that your right leg extends out and your left knee bends inward. Simultaneously cross your right elbow over to your left knee to complete the movement on the opposite side (C). HARD
Continue alternating your elbows and knees for the entire set. This means that your torso stays in a contracted position with your shoulders off the floor for the whole set.

women's health - BICYCLE

Why It’s Perfect for You

This is the mack daddy of core movements because it incorporates all the major muscles of your torso. This move creates tightness with some definition, not rigid, sculpted, bodybuilder-style ab muscles. It also serves a very important functional purpose by strengthening the transversus abdominis muscle that supports your spine.