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

Bicycle crunch
Suggested exercise: 2 sets of 20 repetitions

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

Instructions:
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.

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. 

Perhaps the Best single ABS – Core - Strength Exercise? - all 5 Core muscles are activated with the Bicycle crunch. (Middle-Side muscles/Obliques, Front Transverse/Transverse Abdominus, Front Abdominals/ABS Rectus Abdominus, Back muscles/Erector spinae, Central low back/Quadratus Lamboratum). Bicycle crunches target the Core and build powerful, flexible and lean Abdominal muscles and improve cardiovascular fitness. The benefits are numerous and include increasing endurance and strength and speed, improving spine flexibility and support, improving power in our breathing organs and supporting muscles and tissues. Removal of low back pain and flattening the stomach, lowering bmi-bodymassindex. Secondary muscles, such as legs and shoulders and spine also get a workout from this excellent low impact exercise. The living room, or a hallway, on the office floor or the patio? A stable, dry and comfortable ground is all that's necessary to do this excellent strength exercise. This exercise can be performed almost anywhere and require little preparation.