Air Bike

Technique

How to perform Air Bike

1. Lie on your back and place your hands lightly beside your head.
2. Raise the shoulders and bend both hips and knees so the lower legs begin roughly parallel to the floor.
3. Extend one leg while drawing the opposite knee toward your torso.
4. Turn your rib cage to bring the opposite shoulder toward the bent knee without pulling your head with your hands.
5. Reverse the leg positions and turn your torso toward the other knee.
6. Continue alternating with controlled motion, keeping the lower back from arching as the leg extends.

Programming relevance

Muscles involved

Primary targets: Rectus Abdominis, External Oblique, Internal Oblique.