How to Do a Bicycle Sit-up

Kick up those adominal crunches by adding a bicycle sit-up--a perfect way to work the lower abs and build muscle. The bicycle sit-up causes an excuriating burn, but an oh-so-good result.

Difficulty:

Moderately Challenging

Instructions

1. Sit on the floor. Take the position of a normal sit-up, with legs bent at the knees and hands behind the head. Prepare for some serious burn.

2. Lift the legs off the ground, but keep them bent at the knees. Now slowly pull the left knee towards the head. Pull the head upward at the right shoulder, targeting the left knee, bringing the knee and elbow together. Then, return the leg to the starting point and switch legs.

3. Repeat this move with the opposite knee and shoulder. Rotate back and forth, starting slowly first. The motion will be similar to riding a bike, with left elbow going to the right knee and right elbow going to the left knee.

4. Now comes the fun. Pick up the pace, increasing the rate of the sit-up. After a few more reps, increase the rate even more. Trying doing an 8-count rep for 3 times.

5. During the process, make sure the knees remain bent and lifted off the ground approximately 1 to 2 feet. The higher the legs are off the ground, the more difficult it is to do. Also, keep the back firmly planted on the floor.