A Typical Session
24 Min
Warm-up
4m
Main Set
15m
Finisher
5m
8 kcal
/ min (est.)
3 × 20
sets × reps
Why this exercise
Difficulty: Intermediate
Engages multiple ab muscles for a defined core and enhances rotational strength.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
20
Rest
45s
How to Perform
- 1.Lie flat with hands behind your head and legs lifted off the ground.
- 2.Bring one knee toward your chest while rotating your opposite elbow to meet it.
- 3.Alternate sides in a pedaling motion.
- 4.Maintain a steady rhythm and controlled breathing.
Pro Tips
- •Don’t pull your head with your hands.
- •Keep your lower back pressed into the mat.
- •Focus on twisting from your core, not shoulders.
Equipment
None
Safety
Avoid fast, jerky motion — control each twist.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.