I know it has been way too long since I have featured a Move of the Month, but it is back in full effect.
I am meeting with my good friend (and photographer) Christine next week to review the 400 + promotional photos she took for me and many of them are of different exercises just for you!
She was kind enough to give me a sneak peak of some of the pics, including the one I am sharing today :)
In light of the #Fitblog Abs Challenge, I thought it would be fitting this month to feature a killer exercise for the core: The bicycle.
This exercise is arguably one of the best abdominal exercise your can do as it incorporate your obliques, upper and lower abs.
Here are a few cues to make sure you get the most out of the exercise:
- Place your hands just behind your ears and keep your elbows back.
- Tuck your chin slightly into your chest and think about pushing your head into your hands
- Decrease the intensity of the exercise by keeping one foot on the floor, alternating knee lifts and returning the shoulders to the ground
- Increase the intensity by extending the legs straight out and keeping the shoulders lifted
Are you ready?
- Begin with the hands behind the ears and tuck the chin into the chest.
- Lift both knees up over the hips. Pull your belly button into your spine and lightly press the lower back into the mat.
- Take a deep breath in and as you exhale, slowly lift your shoulders off the mat into a crunch position.
- Inhale and rotate your left shoulder to your right knee as you extend your left leg.
- Exhale and rotate your right shoulder to your left knee as your extent your right leg.
- Repeat 10-15 times on each side.
- Rest and complete the sequence two more times.
- This is a very quick movement, feel free to slow the exercise down if you are a beginner by taking a slight pause in the centre between each rotation.
- When you are finished, hug both knees into the chest and return the head back to the mat.
So tell me, do you have a love/hate relationship with the bicycle?