crunch is one of my favorite floor exercises. Similar to the piriformis
stretch, the big difference is the rocking motion instead of a pause
at the end of flexion. Not only does this stretch the lateral rotators
of the hip (the piriformis being one of them) but also strengthens
the abdominal by rotation of the pelvis. A great pre-ride warm-up.
It will help prepare the lower body and torso for flexion, extension
and rotational forces.
supine (flat on back) clasp hands behind head.
left foot on bent right knee.
right leg up slightly lifting pelvis off floor.
right foot to floor and repeat.
finished switch legs.
might want to try the piriformis
stretch before you attempt this one.