Tapering. Prepare to race
Elbow Plank

The Bicycle

The Bicycle strengthens abdominals, especially the obliques, hip flexors and deep neck flexors. It also teaches co-ordination and flowing movement.

1. Lie on your back with fingers interlaced behind your head.

2. Bring your knees and feet up off the floor so that your knees are bent at a 90 degree angle, with your calves parallel to the floor.

3. Lift your head from the mat just high enough so that the bottom tips of your shoulder blades are either just touching or just off the floor. Make sure you keep a gap between your chin and your chest. Elbows are wide and slightly forward.

4. Rotate your left armpit towards the right knee while you lengthen the left leg long away from you, at approximately a 45 degree angle.

5. Switch leg positions as you rotate your other armpit toward the opposite knee.

6. Perform 16-20 reps alternating legs.
• Aim the straight leg only as low as you can keep your lower back flat on the floor.
• Rotate the trunk and not the arms by aiming the armpit to the opposite knee (not the elbow to the knee) – it’s not about the elbow touching the knee, it’s about using your obliques.

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