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Bicycle curls

 

The how:

  • Begin by lying on the floor on your back.
  • Lightly cradle the back of your head in your hands (note that your hands are just for support, you shouldn’t hold and pull on your head with them).
  • Exhale and draw your head, shoulders and upper back away from the floor.
  • Inhale and extend both legs up and away from the floor at a 45 degree angle from your body.
  • Exhale and bend your left knee towards you, rotate your torso to the left side, bring your right elbow towards your left knee, and simultaneously extend your right foot away from you.
  • Inhale and bring your upper and lower body back to the start position.
  • Repeat on the right side.

Top tip: Make sure your abdominals don’t ‘dome’ outwards during the exercise. You want to lightly pull your belly button towards your back, drawing your abdominals and pelvic floor inwards.

 

The why:

  • Bicycle curls work the core, incorporating the abdominal muscles and the obliques
  • They’re a great exercise to do anywhere, as no equipment is required!

 

Make it easier:

If you struggle with lower back pain then preform the exercise with one foot on the floor: begin with laying on the floor both knees bent, feet flat on the floor, then exhale to draw your left knee towards the body and simultaneously lift your head and shoulders away from the floor, bringing your right elbow towards the left knee, inhale as you lower back down to the floor.

 

Make it harder:

To make this exercise more difficult, try slowing it down and adding more repetitions.

 

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