Unlike traditional bicycles, you will be side crunching to the same side as the leg which is bend in. We hit more of the obliques like this.
Hip Thrust With Hip Abduction
Lying on your back with an optional resistance across your lap, like the hiit bar or sandbag, feet flat on the ground push through your heels to thrust hips up. Once at the top of the move hold and open knees to each side, then close and return to floor. Repeat for time.
Get into a low plank position. Drop each hip to the floor, alternating for time. Ensure feet and forearms retain contact with the floor.
Reverse Hyper Extension
Place hips over swiss ball and anchor your upper body towards the floor by holding onto something stable. With legs wider than shoulders let them drop to the floor then squeeze your glutes to raise them in the air again.
Swiss Ball Punches
Lying on your back hold the swiss ball between your forelegs. The more extended the legs the more challenging. Maintain this position all the while. Sit up with upper body punching the ball 4 times for each crunch. Continue for time.