Bicycle

1. Starting Position:

• Lie flat on your back on a comfortable surface or yoga mat.
• Place your hands lightly behind your head, elbows bent and pointing outward.
• Lift your legs off the ground, bending them at a 90-degree angle.

2. Engage Your Core:

• Tighten your abdominal muscles to lift your shoulders slightly off the ground.
• Avoid pulling on your neck with your hands—let your abs do the work.

3. Execute the Motion:

• Extend your right leg straight while bringing your left knee toward your chest.
• Simultaneously twist your upper body so that your right elbow moves toward your left knee.
• Reverse the motion: extend your left leg straight and bring your right knee toward your chest, twisting your left elbow toward your right knee.

4. Maintain Control:

• Move in a slow, controlled manner to engage your muscles effectively.
• Keep your lower back pressed against the mat to prevent strain.

5. Repetitions:

• Perform 10–20 repetitions on each side for 2–3 sets, depending on your fitness level.