Air bike or bicycle crunch is one of abdominal exercises. The primary muscle that work in air bikes are abs and obliques. And other muscles or secondary muscles that works too are Glutes and Hamstrings, Quadriceps.
Bicycle crunch/ Air bikes exercise does not require any equipment to perform.

How to do an air bikes

Nine steps and you must to perform an Air bikes.

  • Get yourself laid on the exercising floor with your back straight, knees bent and feet resting flat on the floor.
  • Position your both hands slightly on either sides of your head.
  • Move your torso in the upward direction such that your shoulders are raised up in the air.
  • Starting position: 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.
  • Now, Start paddling your legs, as if you’re riding a bicycle in the air.
  • Final position: Exhale your breath and crunch your left elbow towards the right knee and then your right elbow towards the left knee.
  • Return to the initial/starting position after each crunch.
  • Without a halt, crunch to the other side.
  • Repeat the above steps without pausing. You can do as many reps as your body allows (

Tips before performing an air bikes

  • Don't move faster but move slowly and concentrated. Feel the contraction in your abdominals evertytime you do the repetitions.
  • Don't pull with your hands to create momentum, cause it can hurt your back. Your hands are only behind your head to support your neck and head.
  • If you can easily do more than 50 repetitions, you are probably not concentrating on the abdominal contraction enough, move to fast or rest on your upper back after every repetition.


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