Bicycles

Category

Core

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Rectus Abdominis, Iliopsoas

Secondary muscles

Quadriceps Femoris

How to do it

1. Lie on your back with your legs bent and lifted off the floor, and both arms straight to the floor.
2. Bring your right knee towards your chest while straightening your left leg towards the floor without letting it touch the floor.
3. Alternate sides by bringing your left knee towards your chest and straightening your right leg towards the floor, continuing in a controlled, bicycle-like motion.

Form tips

• Focus on using your abdominal muscles to control the movement of your legs.
• Ensure your lower back stays pressed against the floor throughout the exercise to prevent strain.
• Keep your movements slow and controlled to maximize muscle activation and avoid injury.