Page 24 - Flipbook

Bicycle Crunch with Leg Press
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Resistance is an important factor in core building exercises for without that no moves can be useful. Muscles need to be stimulated in the rectus abdominis which is the long, flat muscle that makes up the full length of the front of the abdomen.
The bicycle crunch lifts the torso and contracts the abdominal muscles in the same way as a standard crunch. Thus, the rectus abdominis — the front sheath of your abs that make up the "six-pack" muscles — are activated. This muscle has an upper and lower region, both of which come into play, especially during the twisting portion of the bicycle crunch move.
Your external obliques, the muscles at the sides of your waist, are also activated as you rotate your body to bring a shoulder to the opposite knee. These muscles turn your torso side to side and help you bend sideways at the waist. Strong obliques also contribute to a stable, well-aligned spine.
Stationary Lunges
Step forward with right foot, lowering into a lunge as second partner simultaneously steps backward with right foot, lowering into a lunge, keeping abs engaged. Return to starting position and repeat.
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END OF WORKOUT
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