Penguin
Bicycle Kicks
Begin in a supine position with the knees
flexed and feet placed flat on the floor,
shoulder-width apart. Raise shoulders
slightly off the ground by tensing abdominals and reach to left ankle with the
left hand and repeat on right side. If this is
felt in the neck place hands behind head
and contract oblique’s as much as possible.
To make this harder, raise trunk further off
the ground by tensing abdominals and
perform exercise from this position.
Begin in a supine position with
the shoulders and legs raised
slightly off the ground. From this
position, contract your abdominals
and bring the right knee up to
meet left elbow. Lower the knee
and elbow at the same time and
raise left knee and right elbow to
meet in the middle. Repeat as
many times as possible.
E
Lower trunk.
E
Lower trunk.
M
Raise trunk higher.
M
Raise trunk higher.
H
Raise trunk even higher.
H
Raise trunk even higher.