Abdominal Air Bike (AKA Bicycle): Video Tutorial & Exercise Guide
| Workout | Abdominal Air Bike (AKA Bicycle) |
| Primary Muscle Group | Abs |
| Equipment Required | Bodyweight |
| Force Type | Pull |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Beginner |
Abdominal Air Bike (AKA Bicycle): Video Tutorial & Exercise Guide
Abdominal Air Bike (AKA Bicycle): Step-by-Step Guide
- Step 1: Lie flat on your back with your hands lightly supporting the back of your head. Keep your legs extended out, hovering slightly above the floor.
- Step 2: Lift your shoulders off the ground and bring your right knee towards your chest, simultaneously twisting your torso to bring your left elbow towards your right knee.
- Step 3: Extend your right leg back out while bringing your left knee towards your chest and twist your torso to bring your right elbow towards your left knee.
- Step 4: Continue to alternate sides in a pedaling motion, focusing on engaging your core and twisting from your torso, not your neck.
- Step 5: Keep your movements controlled and avoid pulling on your neck. Repeat for the desired number of reps.
Abdominal Air Bike: Overview
The abdominal air bike, also known as the bicycle crunch, is a popular core exercise that targets the rectus abdominis (six-pack muscles), obliques, and hip flexors. It combines a twisting motion with a leg cycling movement, making it an excellent way to engage multiple core muscles in one exercise. This move is great for developing both strength and endurance in the core.
Abdominal Air Bike: Benefits
This exercise effectively works both the upper and lower abs, as well as the obliques. The twisting motion helps build rotational strength, while the leg movement engages the hip flexors. It’s a fantastic exercise for improving overall core strength, stability, and endurance, making it beneficial for athletes and anyone looking to build a stronger midsection.
Abdominal Air Bike: Pro Tips & Advanced Techniques
Form focus: Keep your lower back pressed into the floor to avoid arching, and make sure the twist comes from your core, not from pulling on your neck.
Slow it down: For better muscle engagement, slow down your movements, making sure you fully twist your torso and extend your legs during each rep.
Advanced variation: Hold the top position for a second or two before switching sides to increase time under tension for your abs and obliques.
Abdominal Air Bikes: Progression Plan
Beginner
Intermediate
Advanced
Abdominal Air Bike (AKA Bicycle): Frequently Asked Questions (FAQs)
What muscles do abdominal air bikes target?
+This exercise primarily targets the rectus abdominis, obliques, and hip flexors, making it a full core workout.
Can I do air bikes if I have lower back pain?
+Proceed with caution if you have lower back pain. Make sure to engage your core and keep your lower back pressed into the floor throughout the movement to prevent strain.
How often should I include abdominal air bikes in my routine?
+Incorporate them into your core workouts 2-3 times per week for balanced core development.
What common mistakes should I avoid?
+Avoid pulling on your neck with your hands and using momentum. Focus on slow, controlled movements to properly engage the core muscles.
