Core Exercises A. Bicycle Kicks: Steps

CORE EXERCISES
A. Bicycle Kicks
With Bicycle Crunches, or Bicycle Kicks, legs are extended into the air like pedaling a bicycle.
You will perform this exercise as a variation on ab crunches. The difference is that both feet should
be off the ground during these bicycle crunches. Also, it tends to work the lower abs more.
Typically, keeping your legs off the ground works the lower abs.
Steps:
1. Lie face up and place your hands behind your head,
supporting your neck with your fingers.
2. Have your abs tucked in and the small of your back
pushed hard against the floor
3. Lift your knees in toward your chest while lifting your
shoulder blades off the floor.
4. Rotate to the right, bringing the left elbow towards
the right knee as you extend the other leg into the
air.
5. Switch sides, bringing the right elbow towards the left
knee.
6. Alternate each side in a pedaling motion for 3 sets of
12 reps.
Further Clarification:
This motion is meant to be continuous with one leg extended and the other close to the chest.
These movements should be done in smooth and controlled fashions.
Placement of the arms behind the head or off to the side allows for complete focus of the
abdominal muscles. This position can also help to prevent unnecessary back strain while
providing greater balance.
B. Russian Twist
This core exercise is a good workout for the whole
abdomen. It engages all the abdomen muscles, so
you’ll feel the burn and benefits of your workout. This
workout strengthens your rectus abdominis as well as
internal obliques, and the external obliques too.
Carrying out the Russian twists exercise reduces the
risks of cardiovascular diseases like strokes and heart
attacks too, so it will improve your help in the long
term too.
Steps:
1. Lie down on the floor placing your feet either
under something that will not move or by having a
partner hold them. Your legs should be bent at the
knees.
2. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms
should be fully extended in front of you perpendicular to your torso and with the hands clasped.
This is the starting position.
3. Twist your torso to the right side until your arms are parallel with the floor while breathing out.
4. Hold the contraction for a second and move back to the starting position while breathing out.
Now move to the opposite side performing the same techniques you applied to the right side.
5. Repeat for the recommended amount of repetitions.
C. Reverse Crunch
Adding reverse crunches to workout routines helps to increase ab strength and definition and
improves core stability. This exercise engages the lower layers of the abdominal muscles.
Steps:
1. Lie down on the floor with your legs fully extended and
arms to the side of your torso with the palms on the
floor. Your arms should be stationary for the entire
exercise.
2. Move your legs up so that your thighs are
perpendicular to the floor and feet are together and
parallel to the floor. This is the starting position.
3. While inhaling, move your legs towards the torso as
you roll your pelvis backwards and you raise your hips
off the floor. At the end of this movement your knees
will be touching your chest.
4. Hold the contraction for a second and move your legs
back to the starting position while exhaling.
5. Repeat for the recommended amount of repetitions.
D. Flutter Kicks
Flutter kicks are exercises that works the muscles of your core, specifically the lower rectus
abdominal muscles, plus the hip flexors. They mimic a swimming stroke but are performed on dry
land. You can perform them lying on your back, or, if you want to also strengthen your back
muscles, you can do them lying on your stomach.
Steps:
1. Lie on your back on the floor. (Place a yoga mat

if you want)
2. Make a fist and keep them in between your
glutes and lower back for a slight lift
3. Raise your legs about 5 inches off the ground
and keep them straight.
4. While keeping your legs straight, raise a leg
higher while lowering the other.
5. For general practice, keep three movements
count as one flutter or rep.
E. Hollow Body Hold

Mastering the hollow body is a key gymnastics position. The hollow body hold is an exercise
that can easily be practiced anywhere and is an excellent way to build up core strength.
Developing core body strength is an essential part of gymnastics training and a fundamental
requirement if you're to progress with rings, high bars, parallel bars, the pommel horse or other
disciplines that require you to support raised legs during training.
Steps:
1. Lie down flat on your back and push

your belly button down towards the
floor. Your lower back should be
touching the ground.
2. Always keep your abs and butt tight

with your arms pointed straight
overhead and legs straight with toes
pointed.
3. Start raising your legs and shoulders

off the ground slowly.
4. Your head should come off the ground

along with your shoulders, with your
ears glued between your shoulders
5. Stay tight with your abs and butt and find the lowest position you can have your arms and legs
without them touching the ground AND without breaking your lower back (where it begins to
arch off the ground).
References:
https://www.popworkouts.com/bicycle-crunches-work-lower-abs/
https://greatist.com/move/best-bodyweight-exercises-abs
http://travelstrong.net/best-core-exercises/
https://www.bodybuilding.com/exercises/russian-twist
https://30dayfitnesschallenge.co.uk/how-to-do-russian-twists-exercise/
https://www.bodybuilding.com/exercises/reverse-crunch
https://squatwolf.com/blog/how-to-do-flutter-kicks-correctly/
https://www.healthline.com/health/fitness-exercise/flutter-kicks
https://fits-me.co/hollow-holds/
https://www.fitstream.com/exercises/hollow-body-hold-a6051

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CORE EXERCISES

1. Lie on your back on the floor. (Place a yoga mat

E. Hollow Body Hold

1. Lie down flat on your back and push

2. Always keep your abs and butt tight

3. Start raising your legs and shoulders

4. Your head should come off the ground

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