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.