Exercise: Air Bicycle

Air Bicycle
04 Mar

Last Updated on July 8, 2016 by Michael Brockbank

The air bicycle is an easy to do exercise that helps strengthen the core without a great deal of impact. Essentially, it centers around keeping your legs up and the abdomen tight. For those who are just starting out, it can be a great way to start your day by building onto your abs and getting the blood flowing. This is one of those exercises that is easy to do for virtually anyone regardless of body size.

Why You Would Want to Do the Air Bicycle?

If you want to work out on your abs and break up the monotony of doing sit-us, the air bicycle is a great alternative. The reason why I add it to my routines is because of the workout’s versatility. See in this activity, you’re working out more than just your abs.

Muscles Worked
The primary muscles that you work in this exercise are the abs. However, the slight twisting and leg lifting will also add a bit of work to other muscle groups as well. In the air bicycle, you’ll work on:

  • Abs
  • Obliques
  • Hip Flexors

Focus of the Activity
When performing this exercise, you’re primarily focused on keeping your feet off the ground. This puts constant pressure on your abs. However, lifting each leg up to your chest and touch your knees with the elbows will contribute to the rest of the muscle groups. As such, it is more of a repetition-based exercise.

How to Do This Exercise

This is an incredibly easy exercise for virtually anyone regardless of body type. It’s a good way to get yourself into better shape in order to accomplish some of the more grueling workouts. If you have a hard floor, it may be best to find an exercise mat or a carpeted location for this exercise.

  1. Lay flat on the floor while putting your hands behind your head.
  2. Lift both of your legs with your knees pointing up at the ceiling while keeping your lower legs parallel with the floor.
  3. lift your body slightly upward as if to do a crunch.
  4. Slowly lower your left leg until it is straight, but don’t touch the floor with your foot. Try to touch your left elbow to your right knee. Get as close as you can, but don’t kill yourself trying to touch it.
  5. While lowering your right leg in the same way, lift your left leg back to the first position. At the same time, touch your right elbow to your left knee.
  6. This is considered one repetition.

If you can’t touch your elbows to your knees, don’t stress it. If you remain consistent with exercising, you’ll be able to do this correctly over time. The primary goal here is to get a bit of work on your abs and get the heart rate going. It may be best to start yourself off with a simple goal for repetitions and work on surpassing your personal best each week.

Getting More from the Air Bicycle

One of the best ways to get more out of the air bicycle is to include ankle weights. These come in a variety of dimensions and can increase your workout by more than 50%. Of course, this is also dependent on the amount of weight you strap onto your ankles.

Here is a video I found of how to do this exercise correctly. I do not own it and make no claims to the materials.

How to Do the Bicycle

The air bicycle is an easy way for novice and beginners to start firming up the abs and obliques before diving into more difficult exercises. Remember to start with lower repetitions while gauging how much you can do without making yourself sick. Set goals for yourself and increase the number of reps you can do over time. Before long, you’ll be ready for more advanced workouts.

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