How to: Side-Lying Bicycle
Primary Muscles Used:Abs, Obliques
Exercise Families:Trunk Rotation
- Lay on your right side with your arm extended along the mat and your head relaxed on your arm. Bend both knees and draw them forward slightly to bring your feet in line with your glutes. Elevate your right leg to hip height, ensuring that your hips are stacked and that you maintain a small gap between your waist and the floor. This is your starting position.
- Inhale. Set your T-zone and bend your knee to bring it in towards your chest.
- Exhale. Extend your knee directly in front of your body. Flex your foot and sweep your leg backwards to return to the starting position, ensuring that your shin remains parallel to (in line with) the mat. Complete half of the specified number of repetitions on the same side before completing the remaining repetitions on the other side.
Alternative Exercises for No Equipment
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.