Crunch, Twist & Bicycle with Band around the Feet

Spring Setting and Key Facts

Springs

1× light + 1× extra light (otherwise 1× light)

Reps

6–8 reps per variation

Level

Beginner

Equipment

Reformer, Resistance band

Body area

Core, Legs

Muscles

Rectus abdominis, Obliques, Hip flexors

Video tutorial

in the member area

Starting Position

Lying on your back on the carriage, the band around the feet, legs in tabletop, hands behind the head.

Step-by-Step Flow

1. Crunch.
2. Hold the crunch and extend the legs.
3. Twist to the knee.
4. Bicycle.

Cues for Teaching

• The head rests heavy in the hands, the elbows stay wide.
• In the crunch, the space between chin and chest stays the same.
• In the twist the rib cage turns, the pelvis stays still.

Featured in These Classes

This exercise is part of a ready-made reformer class plan with class outline, springs and cues:

With videoWith video in the plan “Band & Ball: Bridge, Lunge & Long Box Series”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →