Iso bicycle crunch + leg reach:
This is an abdominal exercise to help prepare you for a more effective bicycle crunch exercise.
Iso bicycle crunch + leg reach:
Begin on your back with your hands behind your head and your legs in table top. Inhale to prepare, exhale to curl your head/neck/shoulders up into a crunch position. Keep your gaze at your pelvis and chin gently tucked like you're holding an orange to your chest. Inhale to prepare, exhale as you rotate your R elbow towards your L knee focusing on the rotation coming from your ribcage rather than just pulling your elbow and knee towards each other. Now holding this rotated position, inhale to prepare, exhale to reach your R leg long on a 45deg angle as you flex through your heel and focus on keeping your pelvis level throughout. Inhale to draw your leg back into table top while you continue to hold your upper body in its rotated position. Continue to reach your R leg in/out for your desired number of reps or time indicated. Then repeat on the other side.
Alignment tips: Keep your elbows out on a 45deg angle just so that you can see them out in your periphery. Keep your chin gently tucked to help deepen your core connection vs using your neck to stabilize. Check in that your pelvis stays level throughout, and if you find this hard to organize, explore what happens when you lift your legs up closer to the ceiling as they often help provide more support for the movement; then as you get stronger you can challenge yourself by lowering your legs closer to the ground.
Additional resources for form and regressions/progressions:
Quadruped breathing: [ Ссылка ]
Dee Core Marching in hooklying: [ Ссылка ]
Deep Core Marching in Table Top: [ Ссылка ]
Deep Core Single Leg Reach: [ Ссылка ]
Deep Core Double Leg Reach: [ Ссылка ]
Abdominal crunch + single leg reach: [ Ссылка ]
Abdominal crunch + double leg reach: [ Ссылка ]
Iso bicycle crunch + single leg reach: [ Ссылка ]
Bicycle crunches: [ Ссылка ]
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Dr. Christine Pieton, PT, DPT
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