Air Bike Crunch
How to do it
Starting position
- Lie on your back on the floor.
- Lightly place both hands by your ears.
- Bend your knees and lift your legs.
- Press your lower back into the floor and brace your abs.
Movement
- Extend one leg forward while pulling the opposite knee toward your chest.
- Twist your upper body so your bent knee and opposite elbow come close together.
- Alternate sides continuously as if pedaling.
- Prioritize the squeeze in your abs over speed.
Breathing
Exhale as you bring your elbow and knee together, inhale as you switch.
Trainer tips
- Keep your lower back against the floor
- Bring your elbow and opposite knee together
- Alternate extending your legs as if pedaling a bicycle
Cautions
- If you pull on your neck with your hands, only your neck hurts and your abs do not work.
- If your lower back lifts off the floor, it strains your lower back. Do not lower your legs as far.
- If you twist quickly using momentum, the tension in your obliques disappears.
- Pulling the neck with the hands
Exercise info
| Primary muscles |  Abs |
|---|---|
| Secondary muscles | Obliques · Quads |
| Equipment |  Bodyweight |
| Movement pattern | Core |
| Rep range | 12–20 reps |
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Representative exercise: Air Bike Crunch
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.