Bicycle Kicks

How to Perform Bicycle Kicks

1. 1
   Start by lying on a mat with your back flat and firmly on the ground. Avoid any arching in your lower back. Your legs should be at rest and extended straight out in front of you.
2. 2
   Place your hands behind the back of your head to support your neck with your elbows bent outwards. Slightly raise both your heels off of the ground and then raise your right knee up to your chest.
3. 3
   At the same time as you raise your right knee, lift your left shoulder blade up and cross your left elbow point over to your right knee. Continue to keep your other leg prone and off the ground. Then simultaneously lower your right leg and left elbow back to their original position.
4. 4
   Now duplicate the first movement on the opposite sides of your body by bringing up your left knee to your chest, and raising your right shoulder blade and elbow to connect across your body to your raised left knee. Again, your other leg should avoid touching the ground and remain extended.
5. 5
   This counts as 1 full crunch. Perform 3 sets of Bicycle Kicks to failure.