Abdominal Air Bike (AKA Bicycle) Video Guide

Exercise Profile

  • Strength
  • Bodyweight
  • Compound
  • Pull (Bilateral)
  • Beginner
  • None
Abs Exercises Diagram Target Muscle Group

Exercise 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.

Exercise 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.

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3 Comments+ Post Comment

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Posted Mon, 07/30/2012 - 15:40
Tom K

How many Sets/reps should I do, and should they be done everyday or 3 days a week like my full body workout that doesn't include abs? Thanks.

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Posted Mon, 02/04/2013 - 23:26
Max Starfire

Do as many as you can. I do 30 reps in one set. This is a great one, it hurts a lot. Start off slow and work your way up.

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Posted Sun, 06/24/2012 - 21:43

Point 1 of the instructions says to clasp your hands behind your head. Not good, as you could end up pulling your neck out of whack. The video has it right. A hand behind each ear, elbows sticking out.