V-sit bicycles

1. 1Sit on the floor, lean your torso back to roughly forty five degrees, and lift both feet so your shins are off the ground. Hold your hands lightly at your temples or out in front of your chest.
2. 2Find the balance point just behind your tailbone with your lower back rounded, not arched, and your chest tall.
3. 3Draw one knee in toward your chest and rotate your torso so the opposite shoulder turns across toward it, while the other leg extends long and low.
4. 4Switch smoothly to the other side, cycling the legs and rotating with each change. Keep the movement steady rather than snapping through it.
5. 5Breathe out as each knee comes in, breathe in as the legs pass each other, and keep the rhythm even for the whole effort.
6. 6When the set ends, set both feet down and sit up before you relax, rather than dropping your back to the floor.

• Pulling on the head with the hands to create the twist.

  →Fix: Keep your fingers resting at your temples and turn from the ribs, so your elbows travel because your torso does.

• Letting the lower back arch off the balance point as the legs extend.

  →Fix: Keep the extended leg higher and the lower back rounded, lowering the foot only as far as you can without the spine changing shape.

• Racing the legs so the rotation disappears.

  →Fix: Slow the cycle down and make each knee actually meet the turning shoulder before you switch.

None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.