Air Bike
Gym Exercise Card
Equipment
This exercise, often called the bicycle crunch, targets the core muscles, especially enhancing oblique strength and endurance. It involves alternating knee to elbow movements simulating a pedaling motion while lying on the back.
How to do it
- Lie flat on your back with your hands placed lightly behind your head.
- Lift your legs off the ground, bending your knees to a 90-degree angle.
- Bring one knee towards your chest while twisting your torso to touch the opposite elbow to the knee.
- Alternate sides in a continuous, controlled motion, simulating a pedaling action.
- Maintain a steady breathing pattern and ensure your lower back stays pressed to the floor.
Muscles worked
Primary Obliques Rectus Abdominis
Secondary Iliopsoas Quadriceps
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