SINGLE LEG BICYCLE targets : core
reps : 2 sets each side for 40 seconds ( 4 sets in total )
Let ’ s go :
— Lie flat on your back , reach your left leg straight toward the ceiling and bend your right knee to form a 90 degree angle . Your right shin should be parallel to the ground , your left leg perpendicular to the ground .
— Interlace your fingers behind your head and tuck your chin slightly towards your chest , your elbows wide - let your hands hold your head up , not your neck .
— Roll your shoulder blades off your mat - keep them lifted throughout the move .
— Kick your right leg straight and lower it to hover above your mat , twist your right shoulder and elbow towards your left knee , keep your left toes reaching towards the ceiling .
— Bend your right knee back to a 90 degree angle and twist your left shoulder and elbow towards your right knee . — Alternate sides on each round . * Remember to protect your lower back and use your core to keep your lower back pressed firmly against the ground .
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