Workout Wednesday - Upright Bicycles

1. Start by sitting upright.  Then, lift your legs up and bend at the knees so that your calves are parallel with the ground.  Take a slight 45 degree bend back at the hips and place your hands behind your head for support.

NOTE: This position, boat pose in yoga, is the basis of many lower core exercises, so form is key!

2. From your boat pose, twist from the center of your core to one side.  Extend one leg out, and crunch the other in towards your chest.  Aim to touch the opposite elbow to the bent leg.

3. Switch to the other side.   

For best results, push yourself!  If you have a strong core, do 100 reps/50 reps on each side.  If you are looking to build up your core, begin with doing 50 reps/25 on each side, take a break to work another muscle group like arms, then do another set of 50 reps/25 on each side.  Continue to work up to doing 100 reps straight through.

Photo Credits: Natalie Rich