1. Secure a resistance band to a stable anchor point close to the ground.
2. Lie on your back with your head furthest away from the anchor, and grab the band with both hands.
3. Bend your knees and lift them into the air, bringing your shins parallel to the ground and forming a 90-degree angle at the hips and knees.
4. Lift your shoulder blades off the ground and bring your hands to either side of your head, elbows bent.
5. Extend one leg out straight without touching the ground while simultaneously bringing the opposite elbow towards the knee of the bent leg, twisting your torso.
6. Return to the starting position and then switch sides, bringing the other elbow towards the opposite bent knee while extending the other leg straight.
7. Alternate sides in a 'bicycling' motion, all while maintaining tension on the band and a lifted position of the shoulder blades.
8. Continue for the desired number of repetitions or for a set period.
9. Ensure your abdominal muscles are engaged throughout the exercise and your movements are controlled and deliberate.
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