Bicycle V-Up
Equipment: None required.
Instructions:
1. Starting Position:
- Lie flat on your back on a comfortable surface, such as an exercise mat.
- Extend your arms straight above your head and keep your legs straight along the ground.
2. Initial Setup:
- Lift your legs slightly off the ground, keeping them straight. Aim for a 30-degree angle.
- Tuck your chin slightly to your chest to maintain a neutral neck position.
3. Movement:
- Simultaneously lift your upper body and bring your knees towards your chest, creating a 'V' shape with your body.
- As you rise, bring your hands towards your feet. You can clasp your hands behind your head or keep them straight depending on your comfort level.
- Engage your core as you lift to ensure proper form.
4. Bicycle Movement:
- As you return to the starting position, extend one leg out straight while keeping the other knee tucked towards your chest.
- Rotate your torso towards the bent knee as if pedaling a bicycle.
5. Repetition:
- Alternate sides in a controlled manner, bringing your opposite elbow to meet each knee as it approaches.
- Continue this motion for a set number of repetitions or for a designated time.
6. Tips:
- Keep your movements fluid and controlled to avoid straining your back.
- Focus on engaging your core throughout the exercise.
- If you're new to this exercise, start slowly and increase your speed and repetitions as you build confidence and strength.
7. Cooldown:
- After finishing your set, lie back down and stretch your limbs to relax your core and lower back.
