Here is an exercise that you can do just using a bench that works out your core section. You will feel this exercise in you abdominals, lower back, gluts, groin, hip flexors and quadriceps. Its great for build strength and endurance in theses areas. How To Do Bicycle Abs -. Find a bench and sit with your posture in an upright position. Engage your core pulling your belly button in towards the spin. (This will help to keep your back in a neutral position throughout the duration of this exercise) - Place your hands on the edge of the bench for better grip and stability. If your lower back starts to hurt it might not be in a neutral position. You may not be correctly engaging your core. Exercise 1. CYCLES: Slightly lean back and begin to cycle your legs in a circular motion for 30 reps each leg 2. KNEES TO CHEST: Bring both knees to your chest and extend them outwards 30 reps 3. CROSSES: Cross one leg over the other for 30 reps Sign up to Train with PlanetSoane: www.soafit.com/getting-started Music By Planet Soane Subscribe for more content! http://www.youtube.com/planetsoane http://www.instagram.com/planetsoane http://twitter.com/planetsoane ... https://www.youtube.com/watch?v=f3nvGlU4v34