Air Bike
How to do the Air Bike with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Abs
,
Body Only
How to do the Air Bike
- 1
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.
- 2
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.
- 3
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.
- 4
Go back to the initial position as you breathe in.
- 5
Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale.
- 6
Continue alternating in this manner until all of the recommended repetitions for each side have been completed.
Log it, see it on your body.
Every Air Bike set you log feeds Ascend's anatomy heatmap, so your abs volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Air Bike fits
The Air Bike shows up in training built around a specific goal. See how it fits:
More abs exercises
Air Bike: common questions
What muscles does the Air Bike work?
The Air Bike primarily works the Abs.
Is the Air Bike suitable for beginners?
Yes. The Air Bike is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Air Bike?
None. The Air Bike is a bodyweight exercise, so you can do it without any equipment.
Is the Air Bike a compound or isolation exercise?
The Air Bike is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Air Bike with correct form?
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. Follow the full step-by-step above for the complete movement.
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