MAIN
Air Bike
Beginner - Strength - Compound
Targeted Muscle Group
Core
Recommended Equipment
Body Only
How to do it
The "air bike" ab exercise, also known as bicycle crunches, is an effective way to target your abdominal muscles, especially the obliques. Here’s how to perform this exercise correctly:
Starting Position:
Lie flat on your back on a mat.
Place your hands lightly behind your head, elbows bent and pointing outward. Do not pull on your neck.
Lift your legs off the ground and bend your knees at a 90-degree angle. Your lower legs should be parallel to the floor.
Engage your core by drawing your belly button toward your spine.
Performing the Exercise:
Crunch Up and Twist: Simultaneously lift your upper body and twist to bring your right elbow towards your left knee while straightening your right leg. Your left knee should bend and move towards your chest.
Breathing: Exhale as you twist and crunch.
Alternate Sides: Now, switch sides by bringing your left elbow towards your right knee while straightening your left leg. Your right knee should bend and move towards your chest.
Breathing: Exhale as you twist and crunch.
Continue Alternating:
Continue to alternate sides in a smooth, controlled manner, mimicking the motion of pedaling a bicycle.
Maintain a steady pace to ensure proper form and maximum engagement of your abdominal muscles.
