Lie on the floor. Stretch your legs out straight and hold your arms outstretched at your sides.
Place your hands behind your head.
Raise your legs. Raise them so that your thighs are perpendicular to the ground, and your calves are parallel to the ground. Keep your feet together.
Touch your right elbow to your left knee. Now lift your head up and touch your right elbow to the left knee while pulling your knee up towards your head. At the same time, straighten your right leg, keeping it several inches off of the floor - similar to the motion you'd make while pedaling a bicycle.
As you lift your head, tense your abs. Use your abdominal muscles to crunch your body forward so that your elbow can reach your knee.
At the same time, tense your leg muscles and be sure to keep them bent or straightened correctly. Don't rest your feet on the ground.
Be sure to keep your elbows back, rather than bringing them forward toward your chest, which could strain your neck.
Now touch your left elbow to your right knee. At the same time, straighten your left leg, keeping it off of the floor. Don't forget to tighten those abs. You've now completed one bicycle crunch.
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