Muscle groups



Lie flat on the floor with your lower back pressed to the ground and knees bent. Your feet should be on the floor and your hands are behind your head. Contract your core muscles, drawing in your abdomen to stabilise your spine.

With your hands gently holding your head, pull your shoulder blades back and slowly raise your knees to about a 90-degree angle, lifting your feet from the floor.

Exhale and slowly, at first, go through a bicycle pedal motion, bringing one knee up towards your armpit while straightening the other leg, keeping both elevated higher than your hips.

Rotate your torso so you can touch your elbow to the opposite knee as it comes up.

Alternate to twist to the other side while drawing that knee towards your armpit and the other leg extended until your elbow touches the alternate knee.

Repeat for the required amount of repetition for each side.

Movement Group


Required Equipment


Progressions And Regressions