The air-bike is an abdominal exercise where you lie on your back, crunch up and move your legs in the air like if you were riding a bike. This exercise trains the front portion of your abdominals and the obliques (obliques = sides of the abs).
Execution
Lie on your back and put your hands behind your head. Raise your legs so your thighs are perpendicular and your lower legs are just above parallel to the floor.
Curl up and bring your left elbow toward your right side while drawing your right knee in to meet it. It is like you are riding a bike. Alternate sides, continuing the motion back and forth.
Remember, don’t just flap your elbow across your body, actually rotate your shoulder across and squeeze your abs.
Main Muscle Worked: Abdominals.
Other Muscles Worked: None
Equipment required: Bodyweight.
Advice
* Move slowly and concentrated. Feel the contraction in your abdominals.
* Don’t pull with your hands to create momentum. Your hands are only behind your head to support your neck.
* If you can easily do more than 50 repetitions, you are probably not concentrating on the abdominal contraction enough, move to fast or rest on your upper back after every repetition.
* Use “this waist stretch” to stretch your abdominals after the air-bike.