Chair Seated Backward-Lean Cycling

1. Starting Position:
- Sit on the edge of a sturdy chair with your back straight and feet flat on the ground.
- Lean slightly back into the chair for support, maintaining a straight posture.

2. Positioning Your Legs:
- Lift your feet off the ground, roughly at a 90-degree angle at your knees.
- Keep your knees aligned with your hips.
- Cross one ankle over the opposite knee to help stabilize your legs.

3. Movement:
- Begin to mimic a cycling motion with your legs.
- Extend one leg forward as if pushing a pedal away, while the other leg bends back towards your chest.
- Alternate legs fluidly, ensuring one leg extends fully while the other bends.

4. Engagement:
- Engage your core muscles throughout the exercise to maintain stability.
- Keep your upper body relaxed and supported by leaning back slightly on the chair.

5. Repetitions:
- Aim for 15-20 repetitions on each leg.
- Adjust the repetitions according to your fitness level.

6. Rest and Recovery:
- After completing your repetitions, allow for a brief rest before repeating the set if desired.

Tips:
- Ensure the chair is stable and does not move to avoid injury.
- If you experience discomfort, adjust your posture or decrease the number of repetitions.
- Focus on a slow and controlled movement rather than speed to maximize effectiveness.