Lying Air Cycles
Expert Advice
Maintain a controlled motion and avoid pulling on your neck with your hands.
How-to-do Steps
- Lie on your back with your hands behind your head, elbows wide.
- Lift both legs off the ground and bend them at a 90-degree angle.
- Begin to move your legs in a cycling motion, extending one leg out while bringing the other knee towards your chest.
- With each leg cycle, twist your torso so the opposite elbow moves towards the knee that's coming in.
- Continue alternating in a smooth, cycling motion for the desired duration or repetitions.
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Muscles Worked
Lying Air Cycles primarily targets the Quads, Hamstrings, Glutes, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads33%
Hamstrings33%
Glutes34%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Lying Air Cycles work?
Lying Air Cycles primarily targets the Quads, Hamstrings, Glutes. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Lying Air Cycles?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Lying Air Cycles suitable for beginners?
Lying Air Cycles is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
