1. Lie on your back on a mat, with your lower back pressed into the ground to protect your spine.
2. Place your hands lightly behind your head without pulling on your neck.
3. Bring your knees up to form a 90-degree angle with your legs, while lifting your shoulder blades off the ground.
4. Exhale as you bring your right elbow towards your left knee, straightening the right leg out around 45 degrees from the ground.
5. Inhale as you switch to the other side, bringing your left elbow to your right knee and extending your left leg.
6. Continue alternating sides in a pedaling motion, as if riding a bicycle.
7. Keep your movements controlled and deliberate, focusing on engaging and twisting through the core muscles.
8. Repeat for the desired number of repetitions or time duration, commonly sets of 12-30 repetitions or continuous cycles for 30-60 seconds.
Remember to breathe rhythmically throughout the exercise, and aim for a smooth transition between sides without losing form or placing strain on the neck.
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