Air Bike Exercise Guide
Exercise Profile
- Target
- Obliques
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Obliques
- Secondary Muscles
- Quadriceps, Gluteus Maximus, Rectus Abdominis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Bicycle Crunch
Visualised Target Muscle Groups
Front
Back
How to: Air Bike
- Lie flat on your back with your legs raised off the ground to create a 90-degree angle.
- Place your hands behind your head, elbows wide.
- Simultaneously bring your right elbow towards your left knee while extending your right leg out.
- Switch sides, bringing your left elbow towards your right knee, extending your left leg out.
- Continue alternating sides for the desired number of repetitions.
Common Mistakes
- Pulling on your neck rather than using your abdominal muscles.
- Rushing through the reps without proper form.
- Not rotating the torso adequately.
Modifications
- Perform the exercise with a smaller range of motion if you're a beginner.
- Use hands to support your head instead of pulling with them.
Tips
- Maintain a slow and controlled motion to maximize effectiveness.
- Engage your core throughout the movement for stability.
- Breathe out as you bring your elbow toward your knee.
Air Bike Alternatives
Tags
core
abs
strength
obliques
bodyweight
fitness
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