Air Bike

About This Exercise

The Air Bike, or Bicycle Crunch, is a dynamic core exercise that combines a crunch with a contralateral leg motion. It primarily strengthens the abdominal muscles and obliques through rotation, while also challenging coordination and endurance. It's an effective bodyweight movement for building core stability.

1Setup

1. Lie flat on your back on the floor. Press your entire lower back into the ground to engage your core and protect your spine. 2. Place your hands lightly behind your head, fingers interlaced or open, without pulling on your neck. Your elbows should be wide. 3. Lift your shoulder blades off the floor into a basic crunch position. This is your starting hold.

2Execution

1. From the crunch position, lift your feet off the floor and bring your knees toward a 90-degree angle. 2. Initiate the movement by simultaneously extending your right leg out (to about a 45-degree angle from the floor) while rotating your torso to bring your left shoulder toward your right knee. Exhale during this effort. 3. Keep your lower back in contact with the floor and avoid pulling your head with your hands. 4. Inhale as you return to the center starting position with both knees bent. 5. Repeat the motion to the opposite side, extending the left leg and bringing your right shoulder toward your left knee. Exhale with each twist. 6. Continue alternating sides in a slow, controlled 'pedaling' motion for the desired repetitions.

Pro Tips

• Focus on the quality of the twist, not speed. Think 'shoulder to opposite knee' rather than 'elbow to knee'.
• Keep your chin slightly tucked and maintain a space the size of a tennis ball between your chin and chest to protect your neck.
• Exhale forcefully as you crunch and twist to fully engage the deep core muscles.
• If you feel your lower back arching, bring your legs higher (closer to 90 degrees) to reduce the load on your hip flexors.