Lie on your back and perform a continuous alternating elbow-to-opposite-knee pedaling motion that primarily works the abdominal muscles and obliques.
How to do the Air Bike#
- Lie flat with knees bent and feet off the floor, hands lightly supporting the head or beside the ears.
- Extend one leg while driving the opposite knee toward your chest as you rotate the torso to bring that elbow toward the knee.
- Switch sides by straightening the bent leg and bringing the other knee in while rotating the torso to the opposite elbow.
- Keep your lower back pressed into the floor and maintain a steady, controlled rhythm throughout the movement.
Muscles worked#
- Primary: Abs (Rectus Abdominis), Obliques (External & Internal Obliques)
- Secondary: Hip flexors (Iliopsoas (Hip Flexors))
Common mistakes#
- Pulling on the neck with your hands instead of using your core to rotate.
- Letting the lower back lift off the floor.
- Relying on fast leg movement rather than controlled torso rotation.
