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Bicycle or criss-cross is one of the most effective core challenges that we can do.
It makes the whole body work in a unit and it fires everything at once. You've seen it
done on a mat on the floor. We're going to take the Bosu and add in a little balance
challenge here. Like, a stability ball, only it's half of one, on a dome. It's actually
a good way to start as a beginner before you progress to a stability ball with basic crunches.
However, the Bicycle is a little more advanced so you want to get your basic stuff down before
you would go do the Bicycle or the Criss-Cross. I want that cushion of air here to support
the low back, I'm going to come back, bring my knees up at about 45 to 90. The more I
bring them in the more leverage and momentum and balance I've got to maintain. The movement
is initiated from the waist line. You'll see my shoulders, preferably not my elbows move.
As a result a flexion in the lateral oblique, just make sure you move into it really slow
and controlled, don't hold your breath. If you start losing your balance, bring your
feet up a little higher and then you'll have less leverage and distance to control that
momentum. Make sure you try it on the floor first.