The Ball Jackknife is a fun exercise that really works your core, since you need to constantly stabilize yourself during the movement.

Step 1: Start by getting into a push up position, but with the tops of your feet resting on a stability ball. Arms should be straight (and will remain like that through the whole movement.)

Step 2: Curl your knees in to your chest, rolling the ball in with you. You will control the ball’s movement with your toes.

Return to the starting position by pushing your feet back. Repeat.

Ball Jack Knife video:

[video coming soon]

See more exercise guides in The Bodyweight Exercise Collection.

The scissor kick is a great way to work your core. It is a good complement to the bicycle kick, since you are moving your legs in a different way.

Step 1: Lie on your back. Contract your abs and lift your head and shoulders and your legs off the ground. Hands can be placed under the small of your back for support.

Step 2: Spread legs apart.

Step 3: Bring legs together, left leg on top.

Step 4: Spread legs again, then bring them together. This time with the right leg on top.

Keep alternating. The movement looks just like a pair of scissors opening and closing.

Scissor Kick video:

[video coming soon]

See more exercise guides in The Bodyweight Exercise Collection.

Bicycle kicks are a great exercise for cyclists because the movement is very similar to pedaling a bicycle. This is a great exercise for your hips.

Step 1: Lie back on the floor, legs elevated, hands beside ears. Bring your left knee back toward your head and rotate your torso so your right elbow almost touches your right knee. (This is the start of the cycle.)

Step 2: Quickly extend your left leg and bring your right knee in, and rotate your torso so your left elbow goes toward the right knee. This should be done in one fluid motion, and your legs should move as if you were pedaling a bicycle.

Step 3: At this point, you should have your left elbow brushing your right knee.

Keep moving, with your legs going in circles and your torso rotating so your opposite elbow and knee come together during each rep.

Bicycle Kicks video:

[video coming soon]

See more exercise guides in The Bodyweight Exercise Collection.