Resistance-Band Air Bike

1. Starting Position:
- Lie flat on your back on a comfortable surface such as a yoga mat.
- Place the resistance band around your feet, securing it firmly.
- Bring your knees up until they form a 90-degree angle, with your shins parallel to the ground.
- Place your hands behind your head for support or cross them over your chest.

2. Engaging Your Core:
- Tighten your abdominal muscles to support your lower back. This is crucial for maintaining stability and preventing injury during the exercise.

3. The Bicycle Movement:
- Begin the movement by lifting your shoulder blades off the ground, creating a crunch motion.
- Simultaneously, extend your right leg out while bringing your left knee toward your chest.
- Twist your torso to touch your right elbow to your left knee as you bring your elbow forward.

4. Switching Sides:
- Return to the starting position by lowering your shoulder blades back to the ground and extending your right leg back.
- Repeat the motion, this time extending your left leg and bringing your right knee toward your chest.
- Twist your torso to touch your left elbow to your right knee.

5. Repeating the Movement:
- Continue alternating sides in a controlled manner.
- Aim for a smooth cycling motion, mimicking the pedaling of a bicycle.
- Perform this for a set duration (e.g., 30 seconds to 1 minute) or for a determined number of repetitions (e.g., 10-15 per side).

6. Breathing:
- Inhale as you lower your back and extend your legs, and exhale as you crunch and twist during each movement. This will help maintain your rhythm and support your endurance.

7. Finishing the Exercise:
- After completing your set, gently lower your back to the ground and relax your body.
- Stretch out once finished to alleviate any tension in your muscles.

Tips:
- Focus on form rather than speed to maximize effectiveness and prevent injury.
- Adjust the tension of the resistance band as necessary to match your fitness level.