It is an excellent exercise for the abdomen and deep obliques and part of the core strengthening. Step 1 – Lie flat on the floor, your lower back hard-pressed to the floor, and your hands behind your head. Step 2 – Contract your core muscles, drawing in your abdomen to stabilize your spine. Step 3 – With your hands gently holding your head, pull your shoulder blades back and slowly raise your knees to about a 90-degree angle, lifting your feet from the floor. Step 4 – Exhale slowly; at first, go through a bicycle pedal motion, bringing one knee up towards your armpit while straightening the other leg, keeping both elevated higher than your hips. Step 5 – Rotate your torso so you can touch your elbow to the opposite knee as it comes up. Step 6 – Alternate to twist to the other side while drawing that knee towards your armpit and extending the other leg until your elbow touches the alternate knee. Repeat 12-20 times 3 sets in a row Once-daily 5 days a week
Wisler Saint-Vil, MD
Sports Medicine Physician
Marietta Memorial Sports Medicine
department medical director