Exercise guide
Lying Air Cycles
- Beginner
- Compound
- Timed hold
- Lower legs
Lying Air Cycles is a dynamic core exercise that targets the rectus abdominis and obliques through trunk rotation while engaging the hip flexors and quadriceps with a pedaling motion.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with your lower back pressed firmly into the floor.
- Place your hands lightly behind your head with your elbows flared out wide.
- Lift your legs into a tabletop position with knees bent at a 90-degree angle.
- Engage your core to lift your shoulder blades slightly off the ground.
How to do it
- Exhale as you rotate your torso to bring your right elbow toward your left knee while simultaneously extending your right leg straight out.
- Inhale as you transition through the center, then exhale to bring your left elbow toward your right knee while extending the left leg.
- Continue this fluid 'pedaling' motion, alternating sides with each breath.
- Maintain a controlled, rhythmic tempo, ensuring your feet never touch the ground.
Form checklist
- Keep your lower back glued to the floor to protect your spine.
- Rotate from your ribcage and shoulders rather than pulling on your neck.
- Keep your elbows wide and out of your peripheral vision.
- Fully extend the non-tucked leg to maximize engagement of the lower abs and quads.
Pro tips
- Focus on bringing your shoulder toward the opposite knee rather than just the elbow to ensure full oblique contraction.
- Pause for one second at the point of maximum rotation to increase time under tension.
Make it harder
- Slow down the movement to a 3-second count per side to eliminate momentum.
- Lower your extended leg closer to the floor (without arching your back) to increase the lever length and core demand.
Frequently asked
- What muscles does the lying air cycles work?
- The lying air cycles primarily targets the abs and obliques, and also works the hamstrings as secondary muscles.
- What equipment do you need for the lying air cycles?
- The lying air cycles requires no equipment — just your body weight.
- Is the lying air cycles good for beginners?
- Yes. The lying air cycles is a beginner-friendly movement and a strong foundation to build on.