air bike

Description:

The air bike (bicycle crunch) is a bodyweight exercise for strengthening the core. It involves mimicking a cycling motion with your legs, while on your back, and twisting your upper body to engages the obliques and rectus abdominis.

How to Perform the Exercise:

• 1. Lie flat on the floor with your back on the ground
• 2. Place your hands behind your head with your elbows wide
• 3. Bring your knees up to a 90 degree angle while keepinging your feet off the ground
• 4. Engage your core, keeping it tight, and lift your shoulders slightly off the ground
• 5. Begin the movement by straightening your right leg out while also twisting your torso to the left, bringing your right elbow to your left knee
• 6. Switch sides by straightening your left leg and bringing your left elbow towards your right knee
• 7. Continue alternating sides in a controlled manner, ensuring you keep your core tight and continue your movements in a slow and controlled manner.

Body Part Used:

abs

Equipment Required:

none

Primary Muscles Used:

recutus abdominis, obliques

Secondary Muscles Used:

hip flexors, quadriceps, shoulders

Alternate Exercises:

weighted air bike, slow tempo air bike, bicycle crunch

Form Tips:

keep your lower back pressed against the floor, ensure you are engaging your core through the whole movement, move with control rather than speed.

Common Mistakes When Performning:

pulling the neck towards the stomach, letting the lower back arch, moving with speed instead of a controller manner