Air Bike


Pro Tip

Do not pull on your head with your arms. Doing so can lead to later discomfort in your neck. It is best to focus on using your abs to raise you up, consciously ignoring your arms.


How To

  1. Lie flat on the ground with your hands behind your head, legs raised directly above your hips, and bent so that your lower leg and upper leg make a 90 degree angle.
  2. Maintaining this angle, exhale and raise your torso with a twisting motion in the direction of your opposite knee while simultaneously drawing that knee in towards your torso. Do not bring your head forward, keep it in line with your torso.
  3. Continue until you can no longer raise your torso with a twisting motion any longer.
  4. Inhale and slowly return to the starting position by lowering your torso and pushing your leg away from your torso.
  5. Switch sides and repeat the movement.

Primary Muscle Groups

Obliques

Outer sides of your abdomen.

Upper Abs

Upper abdomen, from just above your belly button to your sternum. The upper half of the six pack abs.


Secondary Muscle Groups

Lower Abs

Lower abdomen, from just above your belly button to your pubis. The lower half of the six pack abs.

Quads

Muscles spanning the front of your thigh.


Equipment

Bodyweight Only

This means that the only thing you need to successfully perform the exercise is your body. No other equipment is needed.


Variations

Exercises that target the same primary muscle groups and require the same equipment.


Alternatives

Exercises that target the same primary muscle groups with different equipment