Air Bike
Twists the torso to bring opposite elbow to opposite knee.
- Level
- Beginner
- Movement
- Air bike · Lying on the back
- Tracks
- Reps only
Works
Abdominals Obliques
How to do it
- Lie flat on your back with hands lightly supporting your head.
- Lift your shoulders off the floor and raise your legs to tabletop position.
- Extend your right leg and pull your left knee in while twisting to bring your right elbow toward your left knee.
- Switch sides by extending your left leg and pulling your right knee in as your left elbow twists toward it.
- Continue alternating sides in a smooth, pedaling rhythm.
Common mistakes
- Pulling on the neck with hands instead of engaging the core.
- Rushing the movement and losing control of the rotation.
- Allowing the lower back to arch off the ground.
- Touching the elbow to the knee rather than aiming for the opposite side.
Tips
- Initiate the twist from your ribcage, not your elbows.
- Keep your lower back pressed firmly into the floor throughout the set.
- Exhale sharply during the crunch phase to maximize muscle engagement.
Details
- Base movement
- Air bike
- Arms
- Alternating
- Legs
- Alternating
- Body position
- Lying on the back
