Core · Bodyweight
Lying Air Cycles
How to do the lying air cycles, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie on your back with your hands behind your head and legs raised. Pedal your legs as if cycling, driving one knee toward your chest while the other extends out. Keep your lower back pressed into the floor and your core engaged throughout.
- 1Lower abs and hip flexors driving each knee toward your chest
- 2Lower back staying flat against the floor
- 3A steady, controlled pedaling rhythm
Common mistakes
- Letting your lower back arch off the floor
- Yanking your neck with your hands
- Rushing the cycle and losing core tension
Muscles worked
The lying air cycles mainly works the lower abs and hip flexors, with the upper abs, obliques, and quads assisting.
- Lower AbsPrimary
- Hip FlexorsPrimary
- Upper AbsSupport
- ObliquesSupport
- QuadsSupport
- HamstringsMinor
Kovo programs the lying air cycles for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.