Abs and Hip Flexors
Resisted Bicycle
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A normal bicycle crunch asks nothing of your legs on the way out. Running the band down to your ankles changes that, because every pedal now has to push resistance away. The Abs and Hip Flexors stay loaded through the whole cycle instead of only at the twist.
Set Up
Anchor: Door anchor at the bottom of the door. Pass the band through the anchor a second time to make a loop and pull it tight, which stops the band chafing.
Bands: Clip each end of the band to an ankle strap.
Body position: Fasten an ankle strap around each foot with the ring under your foot, and lie on your back. Move far enough from the door that the band is already under slight stretch. Fingertips at the sides of your head, elbows flared out. Lift your shoulders and feet about twelve inches off the floor so you are balanced on your backside.
Movement
Push one foot away from the door and at the same time twist and bring the opposite elbow toward that knee. Come back under control, swap sides and repeat.
Points To Remember
- Hold the V shape with your shoulders off the floor.
- Let your Abs do the twisting. Do not drag your head forward with your hands.
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