Exercise Directory: Exercise #77: The Dying Cockroach

The Dying Cockroach [AKA: The Bicycle] got its name because I have never seen anyone ride a bike in this position. I have seen beetles, though, stuck on their backs struggling to right themselves.

STEP #1: Lie down on your back on the floor with your legs extended out.

STEP #2: Place your hands behind your head with your elbows extended out

STEP #3: Draw your belly button in toward your spine ... keeping your abdominals tight throughout this exercise.

STEP #4: Lift your shoulders off the floor.

STEP #5: Next bring your left knee up toward your chest. At the same time, twist your upper body so that your right elbow touches your left knee.

STEP #6: Without releasing the tension in your abs, switch so that your right knee is lifted toward your chest ... twisting your upper body so that your left elbow touches your right knee.

​STEP #7: Continue alternating between left and right until your abdominal muscles fatigue.

STEP #8: Rest.

STEP #9: Repeat

Photos by Kenny Johnson Photography.