Abdominal Air Bike Video Guide

Exercise Profile

  • Strength
  • Bodyweight
  • Compound
  • N/A
  • Beginner
  • None
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Abs Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Lie flat on your back on a mat. Your hands should be clasped behind your head so that your elbows stick out on either side.
  2. Your back and neck should be in alignment and your back should be flat against the mat. If you feel air space between your back and the mat, consciously relax your back muscles and imagine yourself melting into the mat.
  3. Raise both of your knees to form a right angle with your upper body. Your knees should be bent at a right angle, and your upper leg should form a right angle with your upper body. Make sure that your back is still flat against the mat.
  4. Use a steady motion that does not cause your body to rock as you exercise to make sure that the focus stays on your abs and that the crunches do not become a meaningless motion carried out by momentum.
  5. Bring your right elbow to your left knee in a crunching motion. This will cause your body to twist and your abdominal muscles to tighten.
  6. Move your head and neck as little as possible to make your abs work harder.

​Air Bike Tips:

  1. Slowing the exercise down will cause your abs to work harder. 

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.