Air Bike
Crank up your core with the Air Bike! This killer ab exercise torches calories and sculpts your midsection. Feel the burn!
The Air Bike is a compound exercise that mainly works the core, with help from the quads. No equipment needed: it uses just your bodyweight.
Optional Equipment
Air Bike Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Obliques; Quads (quadriceps femoris)
Air Bike Variations and Alternatives
How to do the Air Bike
Lie down on your back on a comfortable surface, such as a yoga mat or carpeted floor.
Place your hands behind your head with elbows wide to support the neck. Lift your shoulder blades slightly off the floor to engage your core.
Bring both knees in towards your chest and lift your feet off the ground.
Extend one leg straight out without letting it touch the floor. Simultaneously, bring the opposite elbow towards the knee that is bent. Keep the movement controlled and do not pull on your neck with your hands.
As you switch to the other side, draw the extended leg back in and extend the other leg out, bringing the opposite elbow towards the bent knee in a bicycle pedaling motion.
Continue to alternate sides in a fluid motion, focusing on keeping your core engaged and moving your legs in a controlled and deliberate manner.
Make sure to breathe evenly throughout the exercise. Aim for a consistent pace and try to do as many repetitions as desired or set a timer and perform the exercise for a specific duration. This exercise is excellent for engaging the entire core and can also increase your heart rate, providing a cardiovascular benefit.
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Air Bike FAQs
What muscles does the Air Bike work?
The Air Bike mainly works the core, with help from the quads. The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Air Bike?
None. The Air Bike is a bodyweight exercise, so you can do it anywhere.
Is the Air Bike a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Air Bike variations and alternatives?
Similar exercises include the Chair Air Bike, Cardio Assault-Bike, Bicycle and Bicycle V-Up.
Training calculators
Work out the numbers behind your training before your next session.