Lie flat on your back with your lower back pressed into the floor and hands placed lightly behind your head.
Lift both feet off the ground and bend your knees to a 90-degree angle so your shins are parallel to the floor.
Simultaneously extend your right leg out straight while rotating your upper body to bring your right elbow toward your left knee.
Reverse the motion by bringing your right knee in and extending your left leg, rotating to bring your left elbow toward your right knee.
Continue alternating sides in a smooth, pedaling motion without pausing.
Maintain constant tension in your core throughout the entire set.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 10 reps per side | Form mastery, neural adaptation |
| Intermediate | 4 sets of 15 reps per side | Hypertrophy, moderate loading |
| Advanced | 4 sets of 20 reps per side | Strength, high intensity/volume |