45-Degree Twisting Bicycle-Crunch

45 Degree Bicycle Twisting Crunch Instructions

Positioning:

1. Set a bench to a 45-degree angle. Lie down on your back, ensuring your lower back is pressed against the bench.

2. Position your feet on the bench, with your knees bent at a 90-degree angle.

3. Place your hands lightly behind your head or at your temples, keeping your elbows wide to avoid straining your neck.

Movement:

1. Engage your core muscles by pulling your belly button towards your spine.

2. Begin the movement by lifting your shoulder blades off the bench, while keeping your lower back in contact with it.

3. Simultaneously, twist your torso to one side, bringing your elbow towards the opposite knee as you extend the other leg straight.

4. Hold the position briefly at the top of the movement.

5. Return to the starting position and repeat the motion on the other side, alternating sides.

6. Continue for the desired number of repetitions, maintaining controlled movements throughout to engage your core effectively.

Tips:

• Breathe steadily; exhale as you twist and inhale as you return to the starting position.

• Focus on quality over quantity; ensure each movement is controlled.

• Avoid pulling on your neck; your hands should just support your head.