Lying on Back Exercises with the Excy Hang On Bar to Crank Up the Intensity of Floor Cycling Workouts
New Excy Hang On Bar adds intense total body cardio and strength training from a supine cycling position to open up broader access to quality core, leg and back exercises while lying down
Press Your Back into the Floor for Core, Leg, and Back Exercises
Partial Bridge Cycling Lying Flat to Boost Core, Glute, Leg and Back Exercises
Full Bridge Supine Exercise Cycling to Crank Up Cardio and Strength Training
Lying On Back Exercises Video with Excy on the Floor in a Supine Cycling Experience
Currently shown without bar, but the same principles and movements apply (just with a lot more force)
Lying Down Exercise Cycling Setup with the Excy Hang On Bar
Plenty of options to explore core, leg, and back exercises anywhere!
First, setup the Keeper and the Excy Bike
To get started, open your Excy system and place it on the floor in your preferred height position with the right pedal in its most forward position (about 3’o’clock). Place the Keeper on the floor and connect it to the Excy bike using all six Keeper Holes and Post Bands. Lay down on the Keeper (ensure the Keeper stays tight and doesn’t bunch up). Using a slow and controlled movement, raise your right foot off the floor while straightening your leg and place your right heel on the pedal (your knee should be straight with your heel on the pedal). If you have too little or too much angle, adjust yourself on the Keeper until your leg is straight with your heel on the pedal.
Pedal forward with the balls of your feet (you should now have a 25-30 degree bend in your knee and be in a position like your are doing a bicycle crunch). Your feet should be close to the crank arm, but never so close that your ankle hits on its way through the stroke. Avoid splaying your feet outwards or rotating them inwards while cycling. The favored foot position is barefoot or with socks. When wearing shoes, make sure they are suitable to allow you to maintain a fixed and stable position on the pedals. Once you are in a comfortable position for your preferred workout, reach down with your hands and grab the Keeper. Take note of where your hands are. This is where you will place your Hang On Bar.
Next, attach the Hang On Bar
Place Keeper on floor and connect it to the Excy bike. Lie down on your back to cycle and reach down to where you would like your hands to rest comfortably on the Hang On Bar (close to your hips). Begin the process to attach the Hang On Bar by placing the first bar under the Keeper. Then place the second bar on top of the Keeper. Next, roll it forward 2 to 3 times and place the final third bar on top of the others. Finally, attach both bar handles. You will then attach the Keeper to Excy using all six holes and your Keeper Bands. See video here. Use the Clevis Pin to adjust the height to work different muscles.
Finally, Start Your Workout
When spinning, cranking, or wrenching, think in terms of square rotations to improve your technique and pedaling efficiency. Envision pushing your foot forward along the top of the square, and then curling your toes and pushing down against the front side of the square and pulling towards your glutes as you pull up the backside of the square. Through the bottom of the pedal stroke you simply need to un-weigh and apply a little of force while pushing the pedal to keep the momentum going. Use your stomach and back muscles to stabilize the trunk, pelvis, and to keep your hips facing forward. Adding abdominal crunches while cycling can engage your core, but also strain your neck. Lacing the fingers behind the head can encourage you to pull on your neck and worsen the strain.
A slight pelvis tilt can be added for a more challenging workout. If you want to challenge it more, you can add a bridge exercise, which requires that you balance the stomach and back muscles to brace your trunk such that the pelvis is in a neutral position to the lumbar spine. This is an advanced move that we don’t recommend unless you have good trunk stabilization skills and can hold a bridge position off the Excy bike while lying down exercise cycling on the floor. Always start with easier levels of resistance.
On-Demand Guided Lying Down Cycling Workouts for Core, Leg, and Back Exercises
Movement and Resistance Guidelines for Clinic and Home Physical Therapy
Excy offers a wide range of resistance to accommodate all riders. Depending on your goals, you may want to do more rotations or cranks with less resistance, or the opposite. Excy is designed to take either path or a combination of both. Generally, rotations with light to moderate resistance are used to improve cardio vascular endurance, while high resistance with fewer cranks are used to increase muscle size and strength. It is important to start easy before increasing tension as it is easy to get very sore muscles almost immediately doing high tension cranking motions that a person is not use to.
There's a big advantage of pedaling, spinning, or cranking Excy with controlled forces. Take time to pedal slowly at the easiest levels until it feels smooth and controlled before increasing resistance. Before pedaling, always protect your surface with a towel or mat.
Pedaling Forwards & Backwards
Whether using hands or feet, think in terms of square rotations to improve technique. Envision pushing your hand or foot forward along the top of a square and pushing down against the front side of the square and pulling towards your body as you pull up the backside of the square. To pedal backwards, follow the same process.
Back and Forth Strokes
Pedaling back and forth is great for range of motion and strength training. Simply apply pressure, unweight the opposite hand or foot in a repeating motion.
Instead of relying on pedaling with resistance cranked up to fatigue the muscle, you will instead set the resistance to easy and steadily press into the pedals with even forces to constrict your upper or lower body muscles and hold it until fatigue sets in.
Upper Body Setup Guidelines
Lower Body Setup Guidelines
- Palms facing each other
- 5-10 degree in elbow
- Pedal axis at shoulder or 1-2" below
- Never hyper extend elbow
- Focus on good posture and engage core
- Pin placement will vary based on user preferences and goals
- Start with heel on pedal with straight leg
- Cycle with the balls of your feet (aligned with metatarsal)
- 20-30 degree bend in knee while cycling
- Hips/feet/knees properly aligned (do not splay feet or knees inwards or outwards)
- Barefoot and socks favored
- Never hyper extend knee
- Pin placement will vary based on user preferences and goals