CORE: "Bicycling" Crunch

Directions: Perform Dynamic Warm-Up exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

1. Lie on back with finger tips lightly placed on tops of ears.

2. Bend knees to bring legs off the ground then begin a "bicycling" motion with legs.

3. Crunch up off ground with upper body about 30° and bring one elbow diagonally across your abdomen towards the opposing knee.

4. As you go back and forth you will do small crunches up and down while also rotating diagonally left and right.

Tips: DO NOT pull on your neck! Let your core muscles do all the work--not your arms. As you draw one knee up towards your face you will crunch and bring the opposing elbow across your body.  If you don't have the spinal mobility to touch your elbow to the knee this is fine--just do what you can.

• It's not about speed--it's about quality! Emphasize the diagonal plane of motion as you crunch "across" your body.  Research shows this is the BEST abdominal/oblique exercise and you don't even need any equipment--just your own body!

• Historical Points by Tribal Friend Steve Ilg: "Traditional Lineage of the "Bicycling Crunch" is the "Norwegian Crunch" used by Norwegian Nordic Ski Racers because the torso 'torque' and upper/body linkage mimics the Nordic ski racing movement patterns."  To learn more about Steve Ilg of Wholistic Fitness, go to: www.wholisticfitness.com

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 3.7.08)

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