Air Bike

Type of exercise:Cardio
Primary Muscle:Abdominals
Equipment:No equipment


  1. Lie down with your back flat against the floor, your hands locked below your head, your thighs raised so they are perpendicular with the floor and your knees bent so your legs are parallel to the floor. This is the starting position.

  2. Kick out with your right leg while simultaneously bringing your left leg in in a cycle motion and bringing your right elbow close your left knee. Exhale as you do this.

  3. Return to the starting position while inhaling.

  4. Now kick out your left leg and bring in your right leg, bringing your left elbow close to your right knee, exhaling while you do so.

  5. Return to the starting position while inhaling.

  6. Repeat steps 2-5 for as many reps as needed.


  • Make sure you do not pull your head in too tight and strain your neck muscles.
  • Rather than speed, perfect execution is more important with this exercise.
  • Swing your shoulders while you reach with your elbow, and keep your abdominal muscles tight.

Also Known As

Bicycle Crunches