100 Best Ab Exercises - Bicycle crunch hold

Hi. I'm Craig Boyd with 100-Best-Ab-Exercises.com, here with my fitness model, Pepe. He's going to demonstrate the Bicycle Crunch Hold. So lie down in your back with your leg straight. Put one hand on your head, the other hand out to the side. You're going to pull one knee in and now you're going to rotate and crunch. Touching the two, you're going to hold this with the other leg off the ground. Point the toe. You're going to hold this contraction for 30 seconds to start and then each time you do the exercise, you'll be adding more time, more time. Obviously, we're going to do this on both side. We're just demonstrating one for now, and demonstrate the other side. What we're looking for here is getting the contact between the knee and the elbow without moving your elbow in. You've got to get that contact by rotating your torso, activating your internal obliques. I'm Craig Boyd with 100-Best-Ab-Exercises.com. Why don't you give that one a try?