A dynamic core exercise that combines crunching motion with alternating leg movements, targeting the rectus abdominis and obliques through rotational movement.
Lie on your back with hands behind head, knees bent, and feet off ground. Lift shoulders off ground and bring right elbow toward left knee while extending right leg. Alternate sides in a pedaling motion, maintaining shoulder lift throughout.
Lie on back with knees bent, feet off ground, hands behind head, and shoulders slightly lifted off ground.
Continue alternating elbow-to-knee touches in a smooth pedaling motion, maintaining shoulder lift and core engagement.
Keep shoulders off ground, touch elbow to opposite knee, maintain smooth motion, engage core, breathe steadily
Pulling on neck, touching elbow to same-side knee, losing shoulder lift, rushing the movement, poor breathing
Add resistance bands, increase speed, perform on decline bench, add weight to feet
Reduce range of motion, perform with feet on ground, decrease speed, use assisted variation
Avoid pulling on your neck with your hands. Maintain proper form to prevent lower back strain. Stop if you experience neck or back pain.