Exercise

Bicycle Crunch

A floor classic that works the obliques through rotation - the movement pattern behind twisting to grab something in the back seat. Done slowly and with intent, it's far more effective than the frantic version most people rush through.

BeginnerNo equipment~3 min

Demonstration

Sets

3

Reps

10-15 per side

Rest

45-60s

Slow, deliberate pedaling - 2 seconds per twist.

How to do it

  1. 1

    Lie on your back with hands lightly behind your head and knees bent, feet off the floor.

  2. 2

    Press your lower back gently toward the floor.

  3. 3

    Bring your right elbow toward your left knee while extending your right leg out straight.

  4. 4

    Rotate through your torso, not by yanking your neck.

  5. 5

    Switch sides in a slow pedaling motion, exhaling on each twist.

Common mistakes

  • Pulling on the neck with the hands
  • Racing through reps with tiny, twitchy movements
  • Letting the lower back arch as the leg extends

Dad tips

  • Count 'one-two' per twist - slow rotation is the whole point.

Same muscles, new angle

Side Plank

The side plank builds the lateral core muscles that keep your spine stable when life loads you unevenly - a kid on one hip, a duffel in one hand. It's one of the most back-friendly core moves there is.

BeginnerNo equipment~4 min

Suitcase Carry

One heavy dumbbell in one hand, and your obliques have to fight the whole walk to keep you upright. It's the exact skill of carrying a car seat or a loaded grocery bag without folding sideways - trained deliberately.

BeginnerDumbbells~5 min