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Ab BicycleMain Muscle: AbdominalsMechanics Type: Compound Lie on your back and place your hands behind the head. Keep your chin off your chest and keep the elbows out to the side. Starting position is with the knees at a 90-degree angle and your legs lifted above the ground. To perform the exercise, bring your left shoulder towards your right knee as your left leg straightens. Quickly alternate sides by rotating opposite shoulder with opposite knee. Focus on proper breathing during the exercise and do not hold your breath. Think shoulder to knee and not elbow to knee, to get a full contraction of the abdominals.