Exercise guide
Air Bike
The Air Bike, also known as a bicycle crunch, is a bodyweight ab exercise that combines alternating leg extensions with upper-body rotation. As one knee moves toward the chest, the opposite shoulder turns toward it while the other leg extends. The continuous pattern challenges the abdominals without equipment.
Training context
What makes the Air Bike different?
The Air Bike combines a crunch, torso rotation, and a cycling motion in one exercise. Each repetition alternates sides, so the abs must control both the movement of the legs and the rotation of the upper body.
Moving slowly usually makes the exercise more effective than rushing through repetitions. A controlled pace helps keep the lower back connected to the floor and reduces the tendency to pull on the head or neck.
Technique overview
Rotate through the torso, not the neck
Lie on your back with your hands lightly beside your head and lift your shoulders from the floor. Bring both knees up, then extend one leg while turning the opposite shoulder toward the bent knee. Switch sides in a smooth cycling motion. Keep your lower back pressed down, avoid pulling on your head, and shorten the leg extension if your back begins to arch.
Treat this as an overview and use a range, pace, and setup you can control.