Supine Air Bike (Bicycle Crunches) exercise target obliques, mermaid lin...

Lie flat on your back on the floor in a bent-knee position with feet placed firmly on the floor and your hands behind your head.

Tighten your core muscles in your mid-section to stabilize your spine and exhale as you curl your head and shoulders gently off the floor. Now bring your right knee in toward your right armpit and allowing the knee to bend to a deeper angle while you straighten your left leg at approximately 5-10 cm off the floor, just higher than your hip. Rotate in your torso to bring your left elbow toward your right knee. This movement will press your low back into the floor.

Employ full range of motion by touching your left elbow to your right knee and hold this up-position briefly then slowly return to your starting position and repeat the movement to the opposite side.

Complete a set of quality reps until your movement quality (technique) declines. Aim for 2 sets of 20 repetitions.

Follow each set with a lying down Full-body stretch /+ Cobra Core stretch.



Important: Perform this exercise in a slow, controlled manner. Do not pull forward on your head during the trunk curl but support your head in your hands while maintaining alignment of your head with your upper spine. While you move your legs forward & backwards in a straight line, your trunk should curl and rotate and not your hips.



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Strength Playlist: http://www.youtube.com/watch?v=z__UzseazqA&list=PLkt5va_W_rZwasx_elD3sxlFl60640x1G

Yoga Playlist: http://www.youtube.com/watch?v=g56yoQdUoGk&list=PLkt5va_W_rZzJEZQtHitOKgwdPf_oCY3S

Full Playlist: http://www.youtube.com/watch?v=G7LL-lNRLA0&list=PLkt5va_W_rZwRiNx7WVUMHX4s_kywCI1Q



Good luck with your exercises and health goals and thanks for watching!