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Hey warriors! It's your trainer, Marcia Prince here, and today I'm going to
instruct three variations of the abdominal bicycle.
OK. First off, we're going to do a half-bicycle, and you're going to lay
down on your mat. You're going to face the ceiling, you're going to bring
opposite arm, opposite leg up. So this leg will come up, and what you're
going to do with this hand, you're going to touch lightly behind your head,
and then you're going to crunch this elbow to the opposite knee.
So you'll bring it up. Anytime you do a contraction, you want to bring it
up and breath out, squeeze, make sure it's tucked in, and then open. This
is a half-bicycle. So you're going to work on strengthening just this area,
and it works your abdominals, your obliques, all that great stuff, and your
core, and just brings it all in together. It's a nice tie-in.
So you're going to open, and squeeze. You'll do the opposite; bring it in,
open, and squeeze, open and squeeze. So you can go for reps, or you can go
for time. OK? The second one is doing a full bicycle.
So you're going to bring your head up, link your fingers behind your head,
bring it up. You'll look at your quad area, and then you're going to do
opposite arm, opposite leg. They don't have to touch, just going to crunch
in that general direction, and then switch, switch, switch. Just like this.
Breathe in, breathe out. Keep it slow and controlled, so you really
activate that core, getting the obliques, and tightening up really well.
OK. The next one we're going to do is a standing bicycle. So for standing
bicycle, you want to make sure you do opposite arm, opposite leg.
OK. Same thing, you're going to bring opposite elbow to opposite knee, and
open. Squeeze, open. Just like that. And then switch other side, open,
squeeze, open. Make sure you're breathing when you squeeze it together.
Contract that diaphragm, you want to make sure you extract all that air so
you get a deeper squeeze. OK?
Alright, so there you have it, you have three more ab routines to add to
your workout. So for more holistic health tips, go to sunwarrior.com/news.