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The Standard Spa
40 Island Ave
Miami Beach
Welcome to Standard Moves. Each gif illustrates a specific movement, demonstrated by world-class health, yoga and fitness instructors and is accompanied with tips for optimum performance. "Follow us" down the path of englightenment.
Bicycle Crunch
3 sets of 20 reps
Brad Plotkin
Start by lying on the back. Draw the knees in toward the chest with shins parallel to the floor. Bring the hands by the ears with the elbows pointing out to the sides. Twist towards the left knee with the right elbow, then switch sides. Repeat this for 20 reps, making sure not to round forward but keeping the chest open. Rest and repeat
Good for core strength and toning.
Standard Moves presented by PUMA.
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Bicycle Crunches
3 sets of 20 reps
Anna Carrieri 
Start lying on the back. Bend the knees in so that the shins are parallel to the ceiling. Bring the fingertips by the ears with the elbows pointing out to the sides. Keeping the chest open, begin to crunch up, lifting the shoulder blades off the floor. Start to twist through the belly to bring right elbow to left knee, then left elbow to right knee, that was one rep. Continue this move for 20 reps, making sure to keep the elbows out to the sides with chest and the chin lifted.
Good for core strength and toning. 
Standard Moves presented by PUMA.
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Bicycle Crunch
5 sets of 20 reps
Sofy Dempsey
Lie on the back. Bend both knees in, bringing shins parallel to the floor. Bring the fingertips by the ears, elbows out to the sides. Start to lift the chest and begin to twist, reaching the left elbow towards the right knee as you crunch, left leg straight and parallel to the floor. Keep chest lifted as you switch sides, reaching right elbow towards left knee as right leg straightens and hovers parallel to the floor. That was one rep. Continue this action, going for 15 – 25 reps, keeping the elbows  open, making sure to lift from the chest.
Good for core strength and stability.
Standard Moves presented by PUMA.
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Bicycle Crunch
3 sets of 15-20 reps
Brad Plotkin
Come to lying on your back. Keep your hands behind the ears, chest and elbows open. Twist by bringing one elbow to the opposite knee while extending the other leg. This will allow you to engage your midsection emphasizing on your core.
Good for core strength.
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