Bicycle 

Exercise

Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up
to about 45- degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee,
then your right elbow to your left knee. Keep even, relaxed breathing throughout.

1.Lie on the floor and lace your fingers behind your head.

2.Bring the knees in towards the chest and lift the shoulder blades off the floor without pulling on the neck.

3.Straighten the left leg out while simultaneously turning the upper body to the right, taking the left elbow towards
the right knee.

4.Switch sides, bringing the right elbow towards the left knee.
5.Continue alternating sides in a 'pedaling' motion for 1-3 sets of 12-16 reps.
Vertical Leg Crunch

1. Lie on the floor and extend the legs

straight up with knees crossed.

2.You can place your hands on the floor for

support.

3.Contract the abs to lift the shoulder blades

off the floor, as though reaching your chest
towards your feet.

4.Keep the legs in a fixed position and

imagine bringing your belly button towards
your spine at the top of the movement.

5.Lower and repeat for 1-3 sets of 12-16

reps.
Long Arm Crunch

1.Lie on a mat and extend the arms straight out behind the head with hands
clasped, keeping the arms next to the ears.

2.Contract the abs and lift the shoulder blades off the floor.

3.Keep the arms straight and avoid straining the neck. If you feel neck pain, take
one hand behind the head while keeping the other arm extended.

4.Lower and repeat for 1-3 sets of 12-16 reps.

Reverse Crunch

1.Lie on the floor and place hands on the floor

or behind the head.

2.Bring the knees in towards the chest until

they're bent to 90 degrees, with feet together or
crossed.

3.Contract the abs to curl the hips off the floor,

reaching the legs up towards the ceiling.

4.Lower and repeat for 1-3 sets of 12-16 reps.

5.It's a very small movement, so try to use your

abs to lift your hips rather than swinging your
legs and creating momentum.
Crunch With Heel Push

1.Lie on your back with the knees bent and the hands gently cradling the head.

2.Flex your feet and keep them up as your contract the abs, lifting the shoulder blades off the
floor.

3.Try not to pull on the neck with your hands, but lightly support your head.

4.At the top of the crunch, press your heels into the floor while pressing your back against
the mat and slightly raising the gluts off the floor.

5.Lower and repeat for 1-3 sets of 12-16 reps.

Plank on Elbows and Toes

1.Lie face dwn on mat resting on the forearms, palms flat on the floor.

2.Push off the floor, raising up onto toes and resting on the elbows.

3.Keep your back flat, in a straight line from head to heels.

4.Tilt your pelvis and contract your abdominals to prevent your rear end from sticking
up in the air or sagging in the middle.

5.Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

Seated Abs Crunch

1.Sit on the edge of a bench. Grip the edge of

the pad and lean back slightly, extending your
legs down and away and keeping your heels 4
to 6 inches off the floor.

2. Bend your knees and slowly raise your legs

toward your chest. At the same time, lean
forward with your upper body, allowing your
chest to approach your thighs.

3. Return to the starting position. Perform three

sets of 12 repetitions.
Saxon side bend

1. Hold a pair of lightweight ¬dumbbells

over your head, with your elbows slightly
bent.

2. Keep your back straight and slowly

bend directly to your right as far as
possible without ¬twisting your upper
body. Pause, return to an upright
-position, then bend to your left as far as
possible.