1. Begin by lying on your back with your hands placed lightly behind your head or across your chest.
2. Raise your shoulders off the ground slightly to engage your core muscles.
3. Elevate both legs off the ground, keeping them straight.
4. Begin to mimic the pedaling motion of cycling with your legs, making sure to fully extend and bend each leg in a controlled manner.
5. As you pedal, maintain the elevation of your upper body and legs. The motion should come from your core and hip flexors, not from momentum.
6. Continue to cycle your legs for the duration of the set, maintaining a steady and controlled pace.
7. Ensure that your lower back stays in contact with the ground to avoid strain.
8. Once the set is complete, rest for the prescribed period, then repeat for additional sets as required.
Note: To increase difficulty, the cycling motion can be performed faster or with additional elevation of the upper body. To better target the oblique muscles, you can add a twist of the upper body opposite to each pedaling leg. Always maintain control and avoid jerky movements to reduce the risk of injury.
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