Posted on

Bicycle crunch

The bicycle crunch is an excellent exercise for building core strength and toning your thighs. It’s an easy move to complete, and when you feel that burn you’ll know you’re doing it right!

Lie flat on your back on the floor or mat with bent knees, feet placed firmly on the floor and your hands behind your head. Engage your abdominal muscles to stabilize your spine. Pull the shoulder blades back and down. Slowly lift both feet off the floor until your thighs are vertical to the floor (90-degree angle at the hips) and your knees are at a 90-degree bend. Your feet may be relaxed with toes pointing away from your body.

Gently exhale and begin your movement by simultaneously:

  1. Contracting the abdominals to curl your head and shoulders off the mat.
  2. Straightening one leg toward the wall in front of you while keeping it elevated off the floor, higher than your hip.
  3. Bringing your other knee close to your chest.
  4. Rotating your torso slowly to bring your opposite elbow toward your bend knee.

Repeat the movement to the opposite side. Complete a set of quality reps until your movement quality (technique) declines.


Do you want to watch more exercise videos? Subscribe to my YouTube channel.

Posted on

Assisted Sit Ups With Resistance Bands

Do you need help with your sit-ups? Assist your abs with resistance bands.

Anchor the band at the bottom of the door. Grip the handles, or the band itself, and lie on your back, with your feet 3 to 4 feet away from the door. Your feet should be flat on the floor and knees bent. Also bend your arms, with your hands together, above your hips.

Start with your shoulder blades a couple of inches off the floor.

Exhale and contract your abs, raising your upper body until it´s perpendicular to the floor while keeping your head and back aligned.

Inhale and return to the starting position. Repeat.


Do you want to watch more exercise videos? Subscribe to my YouTube channel.

Posted on

Scissors Abs

Lie flat on your back. Extend your arms so they’re against the sides of your body with your palms pressing into the floor, or bend your elbows and place your palms under your butt.

Lift both legs toward the ceiling, engaging your abs and pressing your lower back into the ground.

Keeping your core strong, slowly lower your right leg down toward the ground until it is a few inches above. Then slowly scissor your legs, lifting your right leg back up as you lower your left leg down toward the ground.

 


Do you want to watch more exercise videos? Subscribe to my YouTube channel.

Posted on

Resistance band bicycle crunch

The bicycle crunch is an excellent exercise for building core strength and toning your thighs. It’s an easy move to complete, and you can make it tougher adding a resistance band to the equation.

Anchor the band at the bottom of the door. Attach each end of the band to an ankle strap, and lie on your back. Move far enough away from the door so that the band starts to stretch. Place your hands behind your head.

Gently exhale and begin your movement by simultaneously:

Contracting the abdominals to curl your head and shoulders off the mat.

Bringing your right knee in toward your right armpit and allowing the knee to bend to a deeper angle.

Straightening your left leg toward the door while keeping it elevated off the floor, higher than your hip.

Rotating your torso slowly to bring your left elbow toward your right knee. This movement will press your low back into the floor / mat.

Continue moving until your elbow touches or comes close to touching the opposite knee. Hold this up-position briefly for 1 – 2 seconds then inhale as you slowly return to your starting position and repeat the movement to the opposite side.


Do you want to watch more exercise videos? Subscribe to my YouTube channel.

Posted on

Medicine ball alternating V-ups

The medicine ball alternating V-up is an advanced version of the traditional V-up exercise that targets the external obliques and helps to increase the range of motion throughout your hips and lower back. The additional weight will add strength and stability gains throughout the shoulder complex.

Lie flat on your back with your arms straight behind your head holding a medicine ball with your legs extended.

As you exhale, simultaneously lift one leg and torso off of the floor, bringing your arms forward until the ball touches your toe. Inhale and reverse the movement to return to the starting position. Repeat alternating legs.


Do you want to watch more exercise videos? Subscribe to my YouTube channel.

Posted on

Standing Rotation

Stand sideways to a cable or resistance band with your feet hip-width apart and hold the cable/band handle. Engage your abs to brace your torso. Keeping your torso vertical to the floor, pull your shoulder blades down your back without arching your lower back.

Exhale and slowly rotate your torso away from the cable/band anchor, keeping your upper arms at your sides, elbows bent and hands positioned at the midline of your body. Your head, chest and torso should all move together. Avoid leaning your torso in the direction of your movement.

Inhale and rotate back to starting position. Repeat.

Variation: Repeat the same exercise, but fully extend your arms to shoulder height and keep your arms in this position throughout the exercise. The longer lever increases the loading on the spine, requiring the core muscles to work harder.


Do you want to watch more exercise videos? Subscribe to my YouTube channel.

Posted on

Lying Oblique Crunch with Resistance Bands

This is an effective exercise for our obliques and hip flexors.

Anchor the band at the bottom of the door. Attach each end of the band to an ankle strap.

Fasten an ankle strap around the bottom of each foot and lie on the floor on your side, with one foot stacked on top of the other. For stability place your bottom arm straight out to the side with your palm down. Position your top arm with your hand behind your head and elbow pointed straight up.

Exhale and gently pull your knee on top away from the door up until your thigh is perpendicular, and calf is parallel to the floor. At the same time crunch your body up and touch the elbow of your top arm to your top knee. Do not pull your head as you crunch.

Inhale as you return to starting position. Repeat


Do you want to watch more exercise videos? Subscribe to my YouTube channel.

Posted on

Accordion crunches with resistance bands

This exercise targets your abs and hip flexors.

Fasten an ankle strap around the bottom of each foot (with the ring on the bottom of your foot), and lie on your back. Move far enough away from the door so that the band is beginning to stretch. While keeping your legs straight, lift your feet about 6 inches off the floor. For stability place your hands on the floor.

hile balancing on your butt, pull both feet in, away from the door while you simultaneously raise your shoulders off the floor.

Try not to round your back as your raise your upper body. At the top of the movement your back should be straight and chest up.


Do you want to watch more exercise videos? Subscribe to my YouTube channel.

Posted on

Stability Ball Sit Ups

This exercise uses your bodyweight and your balance to work on your core muscles.

Lie on the stability ball with your lower back curvature pressed against the ball. Bend your knees and pressed firmly the feet against the floor. The upper torso should be hanging off the top of the ball. The arms should either alongside the body, crossed on top of your chest or with the hands behind the back of the head.

With the hips stationary, exhale and flex the waist by contracting the abdominals and curl the shoulders and trunk upward. The lower back should always stay in contact with the ball.


Do you want to watch more exercise videos? Subscribe to my YouTube channel.

Posted on

Stability ball hip crossover

The stability ball hip crossover increases rotational strength of the midsection. The exercise targets the core, hips, and lower back while also improving balance and stability.

Lie flat on back with arms outstretched to your sides. Bend your knees to 90 degrees and prop your lower legs on the ball.

Exhale and gently roll your legs to one side in a controlled manner. Pause, and then slowly roll to the opposite side as you inhale. Repeat.


Do you want to watch more exercise videos? Subscribe to my YouTube channel.