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Waist · Body Weight
Bicycle Air Legs
Bicycle Air Legs is an intermediate compound yoga exercise that works the abs (waist), with the quadriceps and hamstrings assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Abdominals · rectus abdominis
- Hip Flexors · iliopsoas
Secondary muscles
- Quadriceps · quadriceps femoris
- Hamstrings · biceps femoris, semitendinosus, semimembranosus
How to do Bicycle Air Legs
- Lie on your back and lift your hips off the floor, supporting them with your hands while keeping your elbows on the floor.
- Perform a bicycle motion with your legs by extending your right leg straight forward while bending your left knee towards the floor.
- Switch legs by extending your left leg straight forward and bending your right knee towards the floor, continuing the bicycle motion.
- 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.
Bicycle Air Legs alternatives
More abs exercises
Bicycle Air Legs FAQ
What muscles does Bicycle Air Legs work?
Bicycle Air Legs mainly works the abs in the waist (rectus abdominis and iliopsoas). The quadriceps and hamstrings work as secondary muscles.
What equipment do you need for Bicycle Air Legs?
None. Bicycle Air Legs is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Bicycle Air Legs should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bicycle Air Legs good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Bicycle Air Legs burn?
About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.
What is a good alternative to Bicycle Air Legs?
Other exercises for the abs include Dumbbell Crunch Hold With Legs Off, Resistance Band Upper Body Dead Bug, Hold the World Med Ball and Dumbbell Side Plank Up Down.
For developers
Use Bicycle Air Legs in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_II7GIW" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_II7GIW", "name": "Bicycle Air Legs", "model": "male", "target": "Abs", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_II7GIW/mp4-720.mp4?…", "poster": "https://…/ex_II7GIW/poster.jpg?…" } }