Abdominal Air Bike (AKA Bicycle)
Exercise Profile
• MAIN MUSCLE GROUP: Abs
• EXERCISE TYPE: Strength
• EQUIPMENT REQUIRED: Bodyweight
• MECHANICS: Compound
• FORCE TYPE: Pull (Bilateral)
• EXPERIENCE LEVEL: Beginner
• SECONDARY MUSCLE(S):None
Abdominal Air Bike (AKA Bicycle)
Instructions
1. Lay supine in a relaxed position with your arms behind your head and legs straight.
2. Exhale as you raise one knee towards your face while driving the opposite elbow to the knee.
3. Once your abs are fully contracted, slowly lower yourself back to the starting position and repeat on the opposite side.
4. Complete for the assigned number of repetitions.
Abdominal Air Bike (AKA Bicycle) Tips
1. Exhale hard like you’re blowing out candles on a cake and hold the contraction for a second in order to improve mind muscle connection.
2. If your lower back bothers you during this exercise, choose more anti extension and anti rotation based movements.
3. Avoid putting the hands behind the head as this can lead to excess strain upon the neck.