5. Bicycle Crunches
Target – Rectus abdominisi , obliques, glutes, hamstrings, and quads.
How To Do
- Lie down on a mat, flex your knees, and lift your feet off the floor.
- Place a thumb at the back of each ear. Hold the back of your head with the rest of the fingers. Lift your head off the floor. This is the starting position.
- Push your left leg down and extend it straight. Simultaneously, curl up and twist to your right. Try to touch your left elbow with your right knee.
- Curl back down and bring your left leg back to the flexed position.
Do the same with the other leg. Do 2 sets of 12 reps. Take a 10-second break before doing the next exercise.
What Not To Do – Do not hasten to complete the sets, and do not tuck your chin in.
6. Half Seated Reverse Crunch
Target: Lower abs, upper abs, and glutes.
How To Do:
Sit on a mat with your knees bent and feet flat on the floor. Lean back and support your body on your elbows. This is your starting position.
Lift both legs off the floor and bring your knees almost close to your nose, then slowly lower them back down to the starting position. Do 3 sets of 15 reps.
What Not To Do:
Avoid scrunching your shoulders or curving your lower back too much during the exercise, as it can lead to strain or injury. Keep your core engaged and focus on using your abdominal muscles to lift and lower your legs.
