Air Bike

a.k.a. Bicycle Crunches

Differentiation: Mechanics

This variation of a crunch is unique. Here is how: you move your feet back and forth in a continuous movement | as you simultaneously crunch your torso up. Both movements combine to engage all parts of your abdominal muscles. Engaging these parts increases the overall definition of your entire core. You alternate sides with each rep.

Starting Position

To get into starting position, do this...

1) Locate an area of the gym with ample floor space to perform the exercise.
2) Place a padded exercise mat at a level location on the floor.
3) Begin this exercise by lying on the exercise mat.
4) Place your hands on the back of your head.
5) Raise your shoulders off the floor - as if you were going to perform a crunch.
6) Lift your feet off the floor so that your upper and lower legs form a 90-degree angle.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.
2) Perform a peddle like motion with your legs - with one leg kicking forward and your other leg kicking up (as riding a bike).
3) Simultaneously exhale as you raise the opposite arm up to meet your leg kicking up.
4) Inhale as you go back down to the starting position.
5) Perform this exercise by alternating sides. Meaning, if you met your left arm with your right leg on the first movement - you should now meet your right arm with the left leg in this movement.
6) Continue reps until you have completed a full set, alternating legs for each rep.

Proper Form

Pay special attention to following proper form by...

You don't have to touch your knee, but get as close as you can.
Keep your neck straight when crunching.
Be sure to use your core to move your body instead of moving the weight with your arms. Keeping the resistance to your core will ensure that this exercise offers the most beneficial effects.

Gear Advice

To perform this exercise, it is best to use an exercise mat. If you want to perform this exercise at home, or you do not want to use the dirty pads at your gym, we have listed a link below to Valeo brand Exercise Mat - which you can order from Amazon dot com.

Gear You'll Need

Brand Product Price
Valeo Exercise Mat $17.51


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Appearing in the Video

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When you bring your arm up to meet your leg kicking up, you should feel a crunch along the side of the arm meeting the opposite leg.

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