Starting Position: Lie on your back with your hips bent about 90 degrees and your hands behind your head.
Form: As you curl your body forward, like in a crunch, bring your right knee towards your left elbow and extend your left leg out 45 degrees. While keeping you shoulders lifted off the floor continue alternating from left to right, bringing your opposite knees and elbows together.
Personal Trainer Tips: Keeping your shoulders lifted off the floor keeps more tension on the abs and works them harder.
The tempo and repetitions can vary for this exercise. Slow tempo and fewer reps (15 each side) help a little more with firming. Fast tempo and more reps (50 each side) help more with fat burning.
Workout Tip: If you are doing other exercises that are on a bench, such as chest flyes or chest presses, perform bicycle crunches in between sets to get some extra ab work in.
That is chest flye- bicycle - chest flye- bicycle (for 3 sets). This is called the super set technique. A super set is simply when you take two exercises and do them in alternating fashion with little rest between exercises.
A main benefit is that you can get more done in less time.
Another bonus is that the bench is usually a little softer and less stable than the floor, so your ab muscles will work a slightly harder to help maintain your balance.
If you feel like you neglect your abs during your workouts, use supersets and put them in the middle of your workout so you don't rush off and skip them.
I teach this technique to my clients, so that they can get more core strengthening in their workout without spending 2 hours in the gym.
Try doing super sets in your next workout, or clear a place on the floor tonight before you get settled on the sofa.
Remember to smile when you're working out... it will trick your brain into thinking you actually enjoy it :)
Eynda baru start this workout minggu ni. Mula2 rasa payah tapi lama-lama dah boleh buat dgn pantas. Memang ada rasa tekanan kat bahagian perut. Best!!
So far paling maximum eynda buat 100x (10x 1 set)