Air bike
- Target muscle
- Obliques
- Synergist muscles
- Gluteus Maximus, Quadriceps, Rectus Abdominis
- Equipment
- Body weight
- Body part
- Waist
- Type
- Strength
The air bike, also known as the bicycle crunch, is a bodyweight core exercise that primarily targets the obliques while also engaging the rectus abdominis. The alternating cycling motion of the legs brings in the quadriceps and glutes as you pedal, making it a popular floor exercise for building rotational ab strength.
How to do the Air bike
- 1Lie flat on your back on a mat with your lower back pressed gently into the floor and your knees bent.
- 2Place your hands lightly behind your head with your elbows pointing out wide. Do not lace your fingers or pull on your neck.
- 3Lift your shoulder blades off the floor and raise your knees to about a 90-degree angle so your shins are roughly parallel to the floor.
- 4Brace your core, then rotate your torso to bring your right elbow toward your left knee while extending your right leg straight out.
- 5Pause briefly when your elbow and opposite knee meet, squeezing your obliques.
- 6Switch sides in a smooth cycling motion, bringing your left elbow toward your right knee while extending your left leg.
- 7Continue alternating sides under control for the desired number of reps, keeping your shoulders off the floor throughout.
- 8Finish by lowering your shoulders, head, and feet back to the mat with control.
Form tips
- Move with control rather than speed; a slow, deliberate tempo keeps tension on the obliques and stops momentum from taking over.
- Rotate from your torso and ribcage, not your arms, so the twist actually comes from your core.
- Keep your lower back in contact with the floor to protect your spine and keep the abs engaged.
- Extend the straight leg low without letting it drop and touch the floor, which keeps constant tension on the abdominals.
- Exhale as you crunch and rotate, inhaling as you switch to the other side.
Common mistakes
- Pulling on your head and neck with your hands, which strains the neck and takes work away from the abs.
- Rushing through the reps with momentum, which reduces tension on the obliques and makes the movement less effective.
- Letting your lower back arch off the floor, which removes core tension and can stress the lumbar spine.
- Only bending the elbow toward the knee instead of rotating the torso, so the obliques barely work.
- Holding your breath throughout the set instead of breathing with each rotation.
Frequently asked questions
What muscles does the air bike work?
It primarily works the obliques, with the rectus abdominis assisting. The cycling leg motion also brings in the quadriceps and glutes as synergists.
Is the air bike good for beginners?
Yes. It needs no equipment and can be scaled by slowing the tempo, keeping the legs higher, or reducing the range of motion until your core gets stronger.
How many reps of the air bike should I do?
A good starting point is 2 to 3 sets of 10 to 20 reps per side, performed slowly with control. Focus on quality rotation over speed or high rep counts.
Why do I feel the air bike in my neck instead of my abs?
Usually it means you are pulling on your head with your hands. Keep your hands light behind your head, lead with your ribcage, and let your core do the lifting.
