air bike crunches
Air bike crunches are a core exercise that work all of the abdominal muscles, even the side abdominals. Strengthening the abdominals is crucial for maintaining a stable lower back, especially with lifting tasks. The side abs are called obliques and they create a toned side waistline.
Which Muscles Are Worked?
Secondary MusclesSide Abs Neck Hip Flexors
How to do air bike crunches Properly
Step by Step Guide
Begin lying on your back with your legs bent up in the air at 90-degrees with the toes pointed. Place your hands behind your head with the elbows out to the side.
Tuck your chin toward your chest and then crunch up and forward as you lift your head off the ground. Press your belly button toward the ground as you tighten your abs.
Next, kick one leg out straight away from you. As you do so, crunch the one elbow toward the bent knee as you twist your head and shoulders that direction.
Then, bend your straight leg back in and return your head and shoulders to the center.
Repeat for the desired repetitions, alternating sides.
A common mistake is twisting too much. It only takes a small amount of torso rotation to fire the obliques. So a small twist is sufficient as you bring one elbow toward the opposite knee.