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Lie or brace in the starting position with the lower back gently pressed toward the floor.
1. Lie on your back, hands behind your head, knees lifted.
2. Rotate to bring one elbow toward the opposite knee while extending the other leg.
3. Alternate sides in a controlled pedaling motion.
Breathe steadily throughout; never hold your breath during the hardest part.
Yanking the neck, using momentum instead of the core, and letting the lower back arch.
Stop if you feel it in the lower back rather than the abs; reduce range of motion first.
Beginner: Slow tempo, smaller range.
Intermediate: As described.
Advanced: Add a pause at each rotation.