A cardio and core exercise that simulates cycling in the air, performed on the ground.
- +Great for core strength and cardio
- +No equipment required
- +Good for building endurance
- –Can strain neck and back if not performed correctly
- –Requires coordination and stamina
- –May be challenging for beginners
This exercise targets:
Core
Abs
Obliques
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Lie on your back, hands lightly behind ears, elbows wide
- Press lower back into the floor; lift head and shoulders
- Raise legs; bend knees to about 90 degrees
- Extend one leg straight while bringing the opposite knee toward your chest
- Rotate torso to bring the opposite elbow toward the bent knee
- Switch sides in a smooth pedaling motion; move slow and controlled
- Exhale on each twist; keep lower back down and don’t pull your neck
- Do 20–40 seconds or 10–15 slow reps per side