About this exercise
A core exercise performed lying on your back where you mimic a cycling motion in reverse — pedaling backward in the air — to target the abdominals and obliques while keeping the lower back stable.
Reverse Air Cycling
Step by step instructions, muscle activation and variants for the Reverse Air Cycling.
EasyAbs
How to Perform
- Lie flat on your back with hands placed beneath your lower back or lightly behind your head
- Raise both legs a few inches off the floor with knees slightly bent
- Begin a cycling motion by bending one knee toward your chest while extending the other leg
- Reverse the normal cycling direction — draw the extended leg in and push the bent leg out, as if pedaling backward
- Continue the alternating reverse pedaling motion at a controlled, steady pace
- Keep your lower back pressed gently toward the floor throughout
Muscle Activation
Primary
Abs
Secondary
CoreObliques
About the Reverse Air Cycling
The Reverse Air Cycling 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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