move of the week: the side bicycle

move of the week: the side bicycle

I am proud to introduce the first installment of The Fit Chronicles’ new series, Move of the Week!

The Side Bicycle

This move is similar to the regular bicycle crunch, but puts a stronger emphasis on the oblique muscles, or “side abs”. When performed correctly the side bicycle will help whittle your waist!

bicycle crunch, fitness, workout, abs, personal training

Step 1: Lay on your back, legs extended and hovering a few inches off the ground. Place hands lightly behind head.

bicycle crunch, fitness, workout, abs, personal training

Step 2: Bend right leg out to the side, bringing it up towards the right elbow. Bring the right elbow down to the knee. Pause for 2 seconds.

bicycle crunch, fitness, workout, abs, personal training

Step 3: Return to start position.

bicycle crunch, fitness, workout, abs, personal training

Step 4: Bend left leg out to the side, bringing it up towards the left elbow. Bring the left elbow down to the knee. Pause for 2 seconds.

bicycle crunch, fitness, workout, abs, personal training

Step 5: Return to start position. This is one rep.

Recommended number of reps: 10, working up to more as you get more conditioned.

One important thing to note is to try to keep your body as flat as possible throughout the entire move, as if you were trying to fit underneath a car.

Tune in for next week’s move!