Air Bike

The air bike is a dynamic core exercise that targets the abdominals and obliques through rotational movement. It's effective for building core strength and endurance with no equipment needed.

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Category: strength
Level: beginner
Force: pull
Mechanic: compound
Equipment: body only

Instructions

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.

Tips

Focus on bringing elbow toward opposite knee rather than knee to elbow
Keep constant tension in the core throughout the movement
Maintain controlled tempo rather than rushing through reps
Keep lower back pressed against the floor

Common mistakes

Pulling on the neck with hands
Moving too fast and losing control
Not fully extending the working leg

Safety

Avoid if you have neck problems. Keep hands lightly touching behind head without pulling. Stop if you feel neck strain.

Variations

Cable Seated Crunch
Russian Twists with Medicine Ball
Dive Bomber Push-ups
Medicine Ball Mountain Climbers
Plank Jacks