Bicycle air legs

Category

Core

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Rectus Abdominis, Iliopsoas

Secondary muscles

Quadriceps Femoris, Biceps Femoris, Semitendinosus, Semimembranosus

How to do it

1. Lie on your back and lift your hips off the floor, supporting them with your hands while keeping your elbows on the floor.
2. Perform a bicycle motion with your legs by extending your right leg straight forward while bending your left knee towards the floor.
3. Switch legs by extending your left leg straight forward and bending your right knee towards the floor, continuing the bicycle motion.
4. Maintain a controlled and steady pace throughout the exercise.

Form tips

• Ensure your hands are firmly supporting your lower back to maintain proper alignment and stability.
• Focus on engaging your core muscles to control the movement of your legs and prevent lower back strain.
• Ensure your movements are smooth and controlled to maximize muscle activation and prevent injury.