Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Waist · Body Weight
Air Bike Crunch
Air Bike Crunch is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors and quadriceps assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Abdominals · rectus abdominis
- Obliques · external, internal obliques
Secondary muscles
- Hip Flexors · iliopsoas
- Quadriceps · quadriceps femoris
How to do Air Bike Crunch
- Lie on your back with your hands behind your head and your knees bent at a 90-degree angle.
- Lift your shoulders off the floor, engaging your core.
- Bring your right elbow towards your left knee while extending your right leg lightly.
- Switch sides, bringing your left elbow towards your right knee while extending your left leg lightly. Continue alternating sides in a pedaling motion.
Form tips
- Keep your core engaged throughout the exercise to maximize muscle activation and protect your lower back.
- Perform the movement slowly and with control, avoiding the use of momentum to maximize effectiveness.
- Breathe steadily, exhaling as you twist and bring your elbow to your knee, and inhaling as you switch sides.
Air Bike Crunch alternatives
More abs exercises
Air Bike Crunch FAQ
What muscles does Air Bike Crunch work?
Air Bike Crunch mainly works the abs in the waist (rectus abdominis, external and internal obliques). The hip flexors and quadriceps work as secondary muscles.
What equipment do you need for Air Bike Crunch?
None. Air Bike Crunch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Air Bike Crunch should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Air Bike Crunch good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Air Bike Crunch burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Air Bike Crunch?
Other exercises for the abs include Crunch With Medicine Ball, Band Bicycle Crunch, Crunch (On Stability Ball) and Dumbbell Suitcase Crunch.
For developers
Use Air Bike Crunch in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_YPNZO6" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_YPNZO6", "name": "Air Bike Crunch", "model": "male", "target": "Abs", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_YPNZO6/mp4-720.mp4?…", "poster": "https://…/ex_YPNZO6/poster.jpg?…" } }