Bicycle kicks

What you should feel?? When performed correctly, you will feel a “burn” or fatigue build up in the muscles around the stomach/trunk. You will also feel the muscles of your hips and legs working. If you are engaging your abdominals correctly then they should feel most of the work.

Instructions:

Laying on your back with your knees bent and in the air
Slowly kick each leg out in a bicycle motion and alternate
Keep your torso stable throughout and do not let your lower back arch off the ground
You can have your hands on the ground next to you to help if needed
Continue the set for the agreed amount of repetitions

Main muscles targeted:

Abdominals
Obliques
Hip flexors

Main benefits:

Bicycle kicks are a classic exercise used to strengthen the outer trunk muscles and the hip flexors. If you are able to recruit your core muscles correctly it can be a good way to challenge your core whilst the external muscles are working to perform the exercise.