PlanWorkouts

Exercise 0003 · REF 1ZFqTDN

Air Bike exercise animation

Air Bike

Category
Waist
Equipment
Body Weight
Target
Abs

Air bikes combine a twisting crunch with alternating knee drives, so the obliques and hip flexors both get worked in the same rep instead of needing separate exercises. The common mistake is rushing the tempo until it turns into flailing legs with no real trunk rotation. Slow it down and touch elbow to opposite knee deliberately and it becomes one of the more efficient bodyweight ab moves around.

How to Do the Air Bike

  1. Lie flat on your back with your hands placed behind your head.
  2. Lift your legs off the ground and bend your knees at a 90-degree angle.
  3. Bring your right elbow towards your left knee while simultaneously straightening your right leg.
  4. Return to the starting position and repeat the movement on the opposite side, bringing your left elbow towards your right knee while straightening your left leg.
  5. Continue alternating sides in a pedaling motion for the desired number of repetitions.

Muscles Worked

The Air Bike primarily targets the Abs, with Hip Flexors as the primary synergist muscle group.

More Waist Exercises

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs 45° Side Bend 45° Side Bend Body Weight · Abs Alternate Heel Touchers Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Arm Slingers Hanging Straight Legs Body Weight · Abs Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs

More Abs Exercises

Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Assisted Prone Rectus Femoris Stretch Assisted Prone Rectus Femoris Stretch Assisted · Abs

Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Air Bike work?
The Air Bike primarily targets the abs, with the hip flexors as the main supporting muscle group.
What equipment do I need for the Air Bike?
The Air Bike is done with no equipment — just body weight.
What's a good alternative to the Air Bike?
If you don't have access to the space or setup it needs, the Assisted Hanging Knee Raise targets the same abs using assisted instead.