Air bicycle
Overview of the exercise
Looking for an exercise that strengthens your core, lower body, and provides a great cardiovascular workout? Look no further than the air bicycle exercise! Also known as the bicycle crunch, this exercise involves lying on your back and cycling your legs in the air while simultaneously twisting your torso and reaching opposite elbows to opposite knees. Not only is it an effective way to tone your abs, but it also engages your quads, hamstrings, and glutes.
Exercise Profile:
Muscle Group Targeted: Abs
Equipment: Bodyweight
Mechanics: Compound
Experience Level: Beginner
Secondary Muscles hit: Obliques, Quadriceps, Hamstrings, Glutes
Instructions:
Here are step-by-step instructions on how to perform the air bicycle exercise:
- Lie on your back on a mat with your legs extended in front of you.
- Place your hands behind your head, with your elbows pointing outwards.
- Lift your legs off the ground and bend your knees, so that your shins are parallel to the floor.
- Bring your right elbow and left knee towards each other, while simultaneously straightening your right leg.
- Twist your torso and reach your right elbow towards your left knee.
- Return to the starting position and repeat on the other side, bringing your left elbow and right knee towards each other while straightening your left leg.
- Alternate sides, twisting your torso and reaching your opposite elbow to your opposite knee with each repetition.
- Continue for a set amount of time or number of repetitions.
Air Bicycle Tips
Here are some tips to help you perform the air bicycle exercise effectively:
- Engage your core: To get the most out of the air bicycle exercise, it’s important to engage your core muscles throughout the movement. This will help you maintain stability and prevent strain on your back.
- Focus on form: Proper form is essential to avoid injury and get the most out of the exercise. Keep your lower back pressed into the mat and avoid pulling on your neck with your hands. Twist from your waist, not your neck, to engage your obliques.
- Breathe properly: Remember to exhale as you twist your torso and bring your elbow to your knee, and inhale as you return to the starting position.
- Start slow: If you’re new to the air bicycle exercise, start slowly and focus on getting the form right. As you become more comfortable with the movement, you can increase the speed and intensity for a more challenging workout.
