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Air Bike
Muscles involved
The air bike requires solid focus on technical form if you want to get the absolute most out of your core using just your bodyweight. When you perform the alternating bicycle motion calmly, aiming your elbow toward the opposite knee without straining your neck, you instantly feel a deep, controlled burn right through your abs and obliques. A truly effective set is not about rushing through the movement, but about locking in control on every rotation, feeling your midsection contract as you hold tight tension. Completing a set with precise execution leaves you with unmatched confidence in your core strength and control.
How to do it
1. Lie on your back with your thighs perpendicular and your lower legs parallel to the floor. 2. Place your hands at the sides of your head and lift your shoulders into a contraction position. 3. Bring your right elbow towards your left knee while extending your right leg. 4. Alternate, bringing your left elbow towards your right knee in a pedaling motion.
Equipment required
Muscles worked
Tips
- Keep your neck relaxed and avoid pulling it with your hands. - Rotate your torso, not just your elbows, to bring your elbow towards the opposite knee. - Perform the movement in a controlled manner, prioritizing abdominal contraction over speed.
Difficulty
PrincipianteSimilar exercises
Variations and complementary movements
