The students will get a strong abdominal workout during this exercise. They will be working in to the transverse abdominals and obliques, wit a lovely spinal twist and hamstring stretch at the end.

Starting Position: Have the students place the mini loop band around the feet and lie down on the back. On the introduction, place the hands behind the head, curl up, and bring the flexed feet into tabletop position.

Steps:

1. The students will perform 8 bicycles, bringing the opposite elbow to the bent knee.
2. Have the students hold the last bicycle and pulse the extended leg 4 times.
3. They will return to tabletop and lower the body.
4. Repeat the full sequence starting on the opposite side.
5. Have the students lower the feet to the mat. Release one leg and wrap it over the other.
6. They will then drop both knees to one side, return to centre, then drop them to the other side.
7. Repeat with the other leg.
8. Have the students place both feet on the mat and extend the arms overhead.
9. They will then roll up to sit, place the band around the feet, extend the legs, and fold forward, pulling the band toward the body to stretch.