Chair Backward-Lean Air Cycling

1. Starting Position:
- Sit on the edge of a sturdy chair with your back straight and feet flat on the floor.
- Keep your hands either resting on the sides of the chair or placed on your thighs.
- Find a comfortable position, ensuring your body is stable.

2. Engaging the Core:
- Tighten your abdominal muscles to support your back throughout the exercise.
- Maintain a neutral spine; avoid slouching or leaning too far back.

3. Leg Movement:
- Lift both feet slightly off the ground. You can bend your knees to start if it feels more comfortable.
- Begin cycling your legs in the air. Extend one leg outward while keeping the other bent.
- Alternate legs in a smooth, controlled motion as if you are pedaling a bicycle.

4. Upper Body Position:
- Keep your upper body relaxed, with your chest lifted and shoulders back.
- If comfortable, you can lean back slightly to engage your core more, but do not overextend.

5. Breathing:
- Inhale through your nose as you work to lift and extend your legs.
- Exhale through your mouth as you bring your legs back down and switch.

6. Repetitions:
- Aim to cycle for 30 seconds to 1 minute, depending on your fitness level.
- Take short breaks if needed, and repeat for 2-3 sets.

7. Finishing:
- Gradually lower your feet back to the floor and sit upright.
- Take a moment to relax and breathe deeply.

Tips for Beginners:
- Start with shorter durations and gradually increase as you become more comfortable.
- If your chair wobbles or feels unstable, try another chair to ensure safety.
- Focus on the movement of your legs to maintain the correct rhythm, and don’t rush.