Trainer: Paul Brones
Tilton Fitness in Mays Landing
Exercise: Single side bicycle crunches
Muscles targeted: Rectus abdominus, transverse abdominus, hip flexors, internal/exterior obliques
Reps/sets: 12 to 15 reps/3 sets
Start on your back with both hands placed behind the ears (elbows out wide), and both legs straight out about 6 inches off the ground.
Simultaneously pull one knee into the chest while rotating the opposite elbow around to meet the knee in the middle of the body. Return to start position and repeat for 12 to 15 reps on the same side, then perform the reps on the opposite side.
Modification: Instead of keeping the non-bending leg elevated 6 inches off the ground for the duration, try letting it rest on the ground, or even bending it and letting the foot be flat on the ground until you’re ready to perform the exercise on that side.