How to Do Air Bike
Step-by-step instructions, muscles worked and workouts that use the air bike.
| Main muscles | Abs |
| Also works | — |
| Equipment | Body Only |
| Level | Beginner |
| Type | Strength |
How to do it
- 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.
- 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.
- 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.
- Go back to the initial position as you breathe in.
- Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale.
- Continue alternating in this manner until all of the recommended repetitions for each side have been completed.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Workouts with this exercise
Bodyweight Abs & Core Workout for Beginners5 exercises · about 31 min · BodyweightDumbbell Abs & Core Workout for Intermediate6 exercises · about 45 min · DumbbellResistance Band Abs & Core Workout for Beginners5 exercises · about 31 min · Resistance Band
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Gear for this exercise
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