Bicycle crunch

A bicycle crunch is a form of abdominal exercise. The exerciser lies on his back, placing his hands behind his head for support. He bends his knees 90° and then alternately raises his legs to bring his right elbow and left knee together and then left elbow and right knee together, resulting in a leg motion that resembles pedaling a bicycle. In the past it has been considered risky due to the stresses it places on the body, particularly by causing compression of the cervical disks in the neck, but when performed slowly and without pulling too hard on the head it is safe to do.

Analysis using electromyography has shown the bicycle crunch to be one of the best forms of abdominal muscle exercise.

Roman chair exercise

The Roman Chair exercise is performed to strengthen the lower back. This is accomplished by the chair holding the person in place as he/she bends at the waist and then extends their body upwards, often to a hyperextention (further than normal).

Enter into the 'chair', with the pad supporting the front of your upper thighs and locking the lower leg (typically at the ankle or heel) and bend forward at the waist. As you bend forward, your upper body will become closer to the ground. When you have bent as far as comfortable, use the muscles of your lower back to straighten your body, extending your upper body upwards. Many people at this point extend to the point of a hyperextention curving their backs beyond typical straightness. Great care must be used during this exercise as the lower back can easily be injured. People new to the roman chair exercise should consult a fitness professional.