How To Do Air Bike (AKA Bicycle Crunch)
Air Bike is an effective exercise for targeting the rectus abdominis, the serratus and oblique muscles.
There is secondary emphasis on the transverse abdominis.
Air Bike can be done as a warm up before performing back and leg exercises.
It can also be part of a high intensity interval training program to improve your level of conditioning.
Air Bike will develop flexibility and stability in your hips, trunk and lower back.
This is a great exercise to include in your program if you participate in activities that require trunk rotation such as golf, tennis, boxing, soccer and baseball.
Air Bike How To
- Lie on the floor with your knees bent at 90 degrees.
- Raise your knees toward your chest; lift your shoulders off the floor. Clasp your hands behind your head.
- As you extend your right leg, rotate your right elbow toward your left knee. Once your right elbow touches the left knee, extend the left knee while simultaneously rotating your left elbow toward the right knee which has returned to its bent starting position.
- Repeat until you have completed the targeted number of reps or required period of time for the exercise.
Form and Technique
To get the best results from Air Bike, keep your shoulders and legs off the floor throughout the exercise to maintain constant tension of the abdominal muscles.
Focus on getting a contraction during the rotation of the trunk and a good stretch on the opposite side.
Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)