Extension and flexion of one leg combined with rotation of the upper body bringing the elbow and knee together whilst lying on your back performed alternately ► rotational crunch / bicycle crunch

Individual work

Lie on your back, hands resting loosely on your head (do not pull), legs raised, hips and knees bent at approximately 90°. Lift your shoulders slightly off the floor (crunch position). Extend one leg forwards, simultaneously bringing the opposite elbow towards the bent knee (in a criss-cross motion). Switch sides smoothly (like a cycling motion). Perform the movement in a controlled manner; do not simply ‘kick about’.

Attention:
Do not pull on the head (strains the neck), avoid fast and jerky movements (less effective), only ‘rotate’ the elbows, not the upper body, do not lift the legs too high (less tension in the abdomen), do not arch the lower back (the core loses tension).

Lighten:
Keep your feet on the floor (move only your upper body); perform the movement more slowly and with smaller ranges of motion; extend your legs less; rest your legs occasionally (avoid constant tension).

Harden:
Extend your legs further towards the floor (greater leverage); perform slower repetitions (greater tension); hold the position at the top of each rotation; use additional weight (e.g. small dumbbells in your hands).

2-4 weight cuffs/2 dumbbells ► make the exercise more difficult (additional weight)