1. Starting Position:
- Lie flat on your back on a comfortable surface, such as a mat or soft carpet.
- Position your legs so your knees are bent at 90 degrees and your feet are flat on the ground.
- Place your hands behind your head, keeping your elbows wide and your head relaxed in your hands.
2. Movement:
- Engage your core muscles by tightening your abdominal area.
- Lift your shoulder blades off the ground while keeping your lower back pressed into the floor.
- As you lift, bring your right elbow across your body towards your left knee, while simultaneously straightening your right leg out in front of you without letting it touch the ground.
- Switch sides by extending your right leg back to the ground and then bringing your left elbow towards your right knee while straightening your left leg.
- Continue alternating sides in a pedaling motion, mimicking a bicycle movement.
3. Feet Tap:
- After a set number of bicycle crunches (e.g., 10-15), hold your shoulder blades off the ground and extend your legs straight up towards the ceiling.
- Slowly lower your legs one at a time, tapping your feet lightly on the ground before returning to the starting position.
- Make sure to keep your core engaged throughout this movement to avoid straining your lower back.
4. Repetitions:
- Aim for 2-3 sets of 10-15 bicycle crunches followed by 10 feet taps per leg.
5. Cooling Down:
- After completing your sets, lie flat for a moment, taking deep breaths and relaxing your muscles.
Tip: Maintain a fluid and controlled movement to ensure effectiveness and prevent injury. Avoid pulling on your neck with your hands while crunching, and focus on using your core muscles to lift your body.
