Air Bike (VERSION 2)

Category

Core

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Rectus Abdominis, External, Internal Obliques

Secondary muscles

Iliopsoas, Quadriceps Femoris

How to do it

1. Lie on your back with your hands behind your head and your knees bent at a 90-degree angle.
2. Lift your shoulders off the floor, engaging your core.
3. Bring your right elbow towards your left knee while extending your right leg straight.
4. Switch sides, bringing your left elbow towards your right knee while extending your left leg straight. Continue alternating sides in a pedaling motion.

Form tips

• Keep your core engaged throughout the exercise to maximize muscle activation and protect your lower back.
• Perform the movement slowly and with control, avoiding the use of momentum to maximize effectiveness.
• Breathe steadily, exhaling as you twist and bring your elbow to your knee, and inhaling as you switch sides.