Bicycles

BICYCLEs

            Step 1: Lie flat on the floor with your lower back pressed to the ground and  knees bent. Your feet should be on the floor and your hands are behind your head.

            Step 2: Contract your core muscles, drawing in your abdomen to stabilize your spine.

            Step 3: With your hands gently holding your head, pull your shoulder blades back and slowly raise your knees to about a 90-degree angle, lifting your feet from the floor.

            Step 4: Exhale and slowly, at first, go through a bicycle pedal motion, bringing one knee up towards your armpit while straightening the other leg, keeping both elevated higher than your hips.

            Step 5: Rotate your torso so you can touch your elbow to the opposite knee as it comes up. Repeat for 3-4 sets of 10-12 repetitions on each side.

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