Twisting Bicycle-Crunch

1. Lie on your back on a mat with your knees bent, feet lifted, and shins parallel to the floor as if you are in the air-seated position.

2. Place your hands behind your head, being careful not to pull on your neck.

3. Lift your upper back off the floor slightly to engage your abs. This is your starting position.

4. Twist your upper body as you bring your right elbow towards your left knee, while simultaneously extending your right leg straight out without touching the floor.

5. Untwist your upper body, returning to the starting position, and repeat the movement on the opposite side by bringing your left elbow towards your right knee and extending your left leg.

6. Continue alternating sides in a smooth, pedaling motion, similar to riding a bicycle, while maintaining a consistent and controlled breathing pattern.

Tips: - Focus on quality over quantity; perform each rep with controlled and deliberate movements. - Ensure you are using your abdominal muscles to lift and twist rather than pulling on your neck. - Keep your elbows wide and chin slightly tucked to protect your neck. - Modify the exercise by performing without the leg extension if necessary.

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