Reverse Air Cycling
Strengthen your core with Reverse Air Cycling! This exercise targets your abs and obliques for a stronger, more toned midsection.
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
Reverse Air Cycling Waist
Positioning:
1. Start Position:
- Lie flat on your back on a comfortable surface, such as a yoga mat or soft floor.
- Place your hands behind your head, elbows bent out to the sides.
- Lift your legs off the ground, bending your knees at a 90-degree angle so that your thighs are perpendicular to the floor.
Movement:
2. Begin Cycling Motion:
- Engage your core muscles.
- Lift your head, neck, and shoulders off the ground slightly to engage your abdominal muscles.
- As you exhale, extend your right leg out while bringing your left elbow towards your right knee, simulating a cycling motion.
- Switch legs by extending your left leg out and bringing your right elbow towards your left knee.
3. Continue the Motion:
- Keep alternating sides in a controlled manner.
- Maintain the cycling motion for the desired number of repetitions or for a set amount of time (e.g., 30 seconds to 1 minute).
Tips:
- Focus on bringing your elbows to your knees and squeezing your abs rather than just moving your legs.
- Keep your back flat on the ground and avoid straining your neck.
- If new to this movement, start slowly to build coordination and strength.
Conclusion:
- Complete the exercise by taking a moment to stretch your abdominal muscles after finishing.