Air Bike

Air Bike is a beginner-level compound in the strength category that primarily works the abs. It is performed with bodyweight.

How to do it

1. 1Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside your head. Be careful however to not strain with the neck as you perform it. Now lift your shoulders into the crunch position.
2. 2Bring knees up to where they are perpendicular to the floor, with your lower legs parallel to the floor. This will be your starting position.
3. 3Now simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side, as you breathe out.
4. 4Go back to the initial position as you breathe in.
5. 5Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale.
6. 6Continue alternating in this manner until all of the recommended repetitions for each side have been completed.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.