Lying Air Cycle

1. Lie on your back on a comfortable surface, such as a gym mat or carpeted floor, with your hands placed either under your glutes or by your sides for stability.

2. Lift both legs off the ground, bending your knees to create a 90-degree angle at the hips and knees, as if you are sitting on a chair.

3. Engage your core to press your lower back into the floor for added stability.

4. Begin to slowly extend one leg out straight, lowering it towards the floor, while bringing the opposite knee closer to your chest.

5. Swing your legs in a pedaling motion, alternating which leg is extended and which knee is bent, similar to riding a bicycle.

6. Continue the cycling motion, aiming for smooth, controlled movements that focus on engaging the core muscles throughout the exercise.

7. Perform the exercise for a specified duration or number of cycles (e.g., 30 seconds or 20 cycles), making sure to keep your core tight and avoid arching your lower back.

Remember to breathe evenly throughout the exercise, exhaling as you extend your leg and inhaling as you bring your knee closer to the chest. Adjust the difficulty by increasing the speed or duration of the exercise as you build strength and endurance.

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