Air Bike

Muscles Worked

The abdominals handles the primary load during this movement. This compound movement keeps tension concentrated on a single muscle group.

How to Air Bike

1. 1

   Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside your head. Be careful however to not strain with the neck as you perform it. Now lift your shoulders into the crunch position.

2. 2

   Bring knees up to where they are perpendicular to the floor, with your lower legs parallel to the floor. This will be your starting position.

3. 3

   Now simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side, as you breathe out.

4. 4

   Go back to the initial position as you breathe in.

5. 5

   Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale.

6. 6

   Continue alternating in this manner until all of the recommended repetitions for each side have been completed.

Common Mistakes

• • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
• • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
• • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
• • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

Similar Exercises

3/4 Sit-Up

beginner abdominals

Ab Crunch Machine

intermediate abdominals

Ab Roller

intermediate abdominals

Advanced Kettlebell Windmill

intermediate abdominals

Alternate Heel Touchers

beginner abdominals

Barbell Ab Rollout

intermediate abdominals

Frequently Asked Questions