Use the towel folded in half or fully extended. With your feet slightly apart, wrap the towel one time around each foot.

Slip one hand through the looped end and wrap the loose ends of the towel around the other hand.

Move your feet in a circular motion as though you are riding a bicycle, while pulling the towel taut also in a circular motion with your arms.

Repeat the circular motion in the opposition direction.

Perform each move at slow comfortable speed.

Keep your lower back to the ground.

Breathe deeply down to the bottom of your stomach.

Distribute the resistance between your arms, legs and abdominal muscles.

Do not put resistance on your shoulders and neck.