Air Bike

A core isolation exercise performed lying on the back where you alternate bringing knees to chest while performing a bicycle pedaling motion. Targets the abdominals and obliques.

Instructions

1. Lie flat on the floor with your lower back pressed to the ground. Place your hands beside your head with fingers pointing forward, being careful not to strain your neck.
2. Lift your shoulders into a crunch position.
3. Bring your knees up so they are perpendicular to the floor with lower legs parallel to the floor.
4. Simultaneously perform a pedaling motion: bring your right elbow toward your left knee while extending your right leg, alternating sides.
5. Bring your left elbow toward your right knee while extending your left leg.
6. Continue alternating sides in a controlled manner for all repetitions.

Tips

• Keep your lower back pressed to the floor throughout to avoid strain.
• Move in a controlled manner; faster is not necessarily better.
• Avoid pulling on your neck; the crunch should come from your core.
• Keep your elbows wide and shoulders back to maximize core engagement.
• Exhale as you crunch, inhale as you return.