Air Bike Crunch

The Air Bike Crunch is a compound exercise that primarily targets the rectus abdominis (abs) and obliques, while also engaging the hip flexors and quadriceps. It is a beginner-friendly bodyweight movement that improves core strength, endurance, and coordination.

This exercise mimics a pedaling motion while performing a crunch, requiring a combination of controlled twisting and leg movement. It is often used in abdominal and high-intensity workouts because it engages multiple muscle groups and requires no equipment.

Unlike traditional crunches, the Air Bike Crunch also enhances rotational strength, improving flexibility in the torso and supporting movements that involve twisting, such as sports and daily activities. Since it involves continuous motion, it can also help elevate heart rate and contribute to calorie burning when performed at a high intensity.

1. Lie flat on the floor: Keep your lower back pressed into the ground and place your hands behind your head.
2. Lift your legs: Bend your knees at a 90-degree angle and raise your feet off the floor.
3. Engage your core: Lift your shoulder blades off the ground and keep your elbows wide.
4. Perform the movement: Extend your right leg forward while simultaneously twisting your torso to bring your left elbow toward your right knee.
5. Switch sides: Immediately extend your left leg forward while bringing your right elbow toward your left knee in a pedaling motion.
6. Repeat: Continue alternating sides for the desired number of repetitions while maintaining control.

Air Bike Crunch is a low risk exercise, but improper form can lead to injuries:

• Lower Back Strain: Arching the back or performing the movement too quickly can cause discomfort. Keep your lower back pressed against the floor and engage your core.
• Neck Strain: Pulling the head forward with your hands instead of using your core can cause neck pain. Keep your hands lightly behind your head and focus on twisting from the torso.
• Hip Flexor Overuse: Relying too much on the hip flexors instead of the core can reduce effectiveness and lead to tightness. Ensure the movement is driven by the abdominal muscles.