Lying Cycle

1. Lie flat on your back on a comfortable surface, ensuring that your lower back is in contact with the ground to maintain a neutral spine.

2. Place your hands by your sides or beneath the lower back for support if needed.

3. Lift both legs off the ground. Bend your knees and bring them towards your chest, creating a 90-degree angle at the hips and knees.

4. Begin the exercise by simulating a pedaling motion, extending one leg out straight while keeping the other bent and drawing towards your chest.

5. Alternate the leg positions in a smooth, controlled motion, similar to riding a bicycle.

6. Continue to pedal your legs in this manner, focusing on engaging your core muscles to keep your lower back pressed against the floor.

7. Perform the desired number of repetitions, typically ranging from 10-20 per leg, for 2-4 sets, depending on your fitness level and goals.

Make sure you breathe evenly throughout the exercise, exhale as you extend the leg and inhale as you bring it back. Maintain a steady pace that allows for control and proper form throughout the movement.

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