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Lying Air Cycles

Step by step instructions, muscle activation and variants for the Lying Air Cycles.

EasyAbsCore

About this exercise

Lying Air Cycles is a floor exercise in which you lie on your back and pedal both legs in a circular cycling motion through the air. It challenges the core and abdominals to stabilize the lower back while the legs continuously move, making it an effective endurance drill for the midsection.

How to Perform

  • Lie flat on your back with your hands placed under your lower back or resting at your sides for support
  • Lift both legs off the floor and bend them to roughly 90 degrees
  • Begin pedaling your legs in a smooth circular motion, as if riding a bicycle, alternating which knee comes toward your chest
  • Keep your lower back pressed into the floor and your core engaged throughout
  • Maintain a steady, controlled pace for the desired duration
  • Lower your legs to the floor slowly when finished

Muscle Activation

Primary
AbsCore
Secondary
QuadricepsObliques

Common Mistakes

Common mistakes content is coming soon.

About the Lying Air Cycles

The Lying Air Cycles is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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