Move Your Body

Lie flat on your back with your fingers behind the ears.  Bring one knee in towards the chest and the other leg out straight, hovering over the ground.  Lift the shoulder blades off the ground without pulling on the neck, remembering to keep your eyes up and avoid tucking your chin in.   Start the exercise just like a normal crunch by lifting your shoulders off the ground and twist side to side (right elbow to left knee then left elbow to right knee).  Continue alternating sides in a ‘pedaling’ motion for 16-20 reps, 3 sets.

If the twisting motion is too challenging at first, start by doing a half bicycle crunch.  Do 10-12 reps with your right hand behind the head crunching up to the left knee, then switch to the other side.  Once you’ve mastered the half bicycle crunch, move on to the alternating bicycle crunch.