You don't need a bicycle to get the benefits of cycling

3) Raise both legs up to the ceiling or as far as your hamstring flexibility allows, keeping your lower back flat on the bed and engaging your core muscles. Start cycling forward for 20-30 seconds, then reverse cycle for another 20-30 seconds. Repeat this for three or four sets, making sure your legs don’t drop down. The speed depends on your fitness level, so go slow if you’re a beginner. This exercise works your endurance and you should feel your thighs burning at the end of it.

I don't know about you, but I’m not a big fan of stationary cycling indoors or real cycling outdoors.

The saddle hurts my buttocks, and after a spin class at the gym, my sitz bones (the bottom part of the pelvis) remain sore for a few days and sitting becomes uncomfortable.

It’s a true pain in the butt.

However, that doesn’t mean I can’t cycle – I still can – I just do it without equipment.

Air cycling or lying-down cycling exercise is like the term says, doing the cycling motion while lying on your back.

Many physiotherapists use this method as a rehabilitation exercise for people who have hip, knee, ankle or weight issues, and the elderly with limited mobility, as it takes the extra pressure off the joints.

It’s also a great choice for those who aren’t fully functional after an injury and those who suffer from arthritis.

This low impact exercise can be performed in bed before progressing slowly to the floor, but whether in bed or on the floor, you still reap the benefits and break into a sweat.

Air cycling can be used as an exercise to build cardiovascular endurance or to strengthen your abdominal muscles.

What you want to work on depends on the angle and position of the legs, and speed of movement – it’s similar to a spinning class where you can customise your own bicycle setting.

Keeping your legs at a 90-degree angle gives you a cardiovascular workout.

We’re all programmed to cycle forward, but with air cycling, you can also reverse the cycling action, i.e. cycling backward.

This helps with neuromuscular coordination and most people are surprised to discover it’s quite a struggle to do this initially.

Once the brain gets “reprogrammed”, the motion becomes easier and more fluid, and you can alternate between forward and backward cycling.

Start with small circles and increase to large circular motions so that your joints extend to their maximum range of motion.

Take time to “pedal” slowly at the easiest level until it feels smooth and controlled.

Then, increase the resistance by lowering the legs a little closer to the floor, perhaps to a 60-degree angle to begin with.

This activates the abdominal muscles (rectus abdominis, or commonly known as the six-pack).

Again, start pedalling forward and backward.

Now, those with low amounts of belly fat and fairly good abdominal strength can simultaneously lift their shoulder blades off the bed.

But those with high amounts of belly fat and poor core muscles should keep their heads on the bed or pillow throughout the exercise.

Breathe normally and exhale through the mouth when things get difficult.

Take a look at the photos below for some pointers and modifications.

Revathi Murugappan is a certified fitness trainer who tries to battle gravity and continues to dance to express herself artistically and nourish her soul. For more information, email [e-mail]. The information contained in this column is for general educational purposes only. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.