Air bike

Bicycle crunches / Air bikes is one of the most common abdominal exercises that can easily done at home, and requires no equipment.
This is a Compound exercise that work on several muscle groups. It primarily works on the rectus abdominis muscle (the six pack) and also the obliques. and also engages the thighs and glutes as secondary muscles.

Exercise Video

How to do

  1. Get yourself laid on the exercising floor with your back straight, knees bent and feet resting flat on the floor.
  2. Position your both hands slightly on either sides of your head.
  3. Move your torso in the upward direction such that your shoulders are raised up in the air.
  4. Raise your knees up in the air to the extent that your thighs make a right angle with the floor and your calves are exactly parallel to the floor.
  5. Exhale your breath and crunch your left elbow towards the right knee and then your right elbow towards the left knee.

  6. Make sure you are not using your hands to pull your head or neck up. This may lead to neck problems and pain.
    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.
    This exercise puts stress on your lower back. it is advised not to do it if you suffer from lower back problems.

Plan Exercise

Very risky for the lower spine

The air bike much like the crunches involves spinal flexion which can cause a lot of stress to your spine and lower back.
But even worse than that, it also includes rotation. The worst move you can do for your cervical spine is a repeated flexion and rotation combined. That's the exact mechanism that causes a herniated disc in your lower back.

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