Bicycle

Preparation
-Sit upright on cycle seat with feet on pedals and grasp handle bars.

Execution
-Pedal.

Elliptical Cross–Trainer

Preparation
-Step on pedal platforms and grasp handle bars on each arm lever.

Execution
-Pedal forward while alternating the arm levers back and forth.

Comments
Pedaling backwards can be performed for variety or for active recovery.

Riding Trainer

Preparation
-Sit on seat.
-Place feet on pedals and grasp handle bars.

Execution
-Extend hips and knees while pulling handle bars back to sides.
-Return to original position and repeat.

Comments
Keep chest high, particularly at end of pulling phase (top position).

Vertical Leg-Hip Raise

Preparation
-Stand between parallel bars and grip bar on each side with overhand grip.
-Lift body off floor and balance body upright with arms straight.

Execution
-Raise legs by flexing hips until fully flexed.
-Continue to raise feet toward bar by flexing waist.
-Return until waist and hips are extended downward.
-Repeat.

Comments
Movement can be made easier by performing exercise with bent knees.

Waist Movement Trainer

Preparation
-Step on to the disc with your right foot.
-Engage your core muscles as you step your left foot onto the disc close to your right foot.

Execution
-With control, rotate through your core, moving your hips and knees to the left.
-Your upper body will rotate slightly to the right.
-Come back through center with a slow and controlled motion, then rotate your hips and knees to the right.
-Your upper body will move slightly to the left.
-Rotate a little farther to each side with every repetition.
-Breathe in a slow and controlled manner.
-Repeat