Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Waist · Body Weight
Air Swing Side to Side Swing
Air Swing Side to Side Swing is an intermediate compound strength exercise that works the abs (waist), with the calves, biceps and triceps assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Obliques · External Oblique, Internal Oblique
- Core · Rectus Abdominis
- Hip Flexors · Iliopsoas
- Quadriceps · Quadriceps femoris
- Hamstrings · Biceps femoris, Semitendinosus, Semimembranosus
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Calves · Gastrocnemius, Soleus
- Biceps · Biceps Brachii
- Triceps · Triceps Brachii
- Brachialis · Musculus Brachialis
How to do Air Swing Side to Side Swing
- Place your feet on the footplates.
- Grip the parallel bars with your hands for stability.
- Keeping your legs together swing them from one side to the other.
- Continue alternating from side to side in a smooth manner.
Form tips
- Keep your shoulders depressed and elbows slightly bended when gripping the side bars.
- Move your legs swiftly but smoothly to the side, pivoting at the hips.
- Keep your torso straight, avoid rotating your spine.
- Perform the movement in a controlled manner, without using excessive momentum.
Air Swing Side to Side Swing alternatives
More abs exercises
Air Swing Side to Side Swing FAQ
What muscles does Air Swing Side to Side Swing work?
Air Swing Side to Side Swing mainly works the abs in the waist (External Oblique, Internal Oblique, Rectus Abdominis and Iliopsoas). The calves, biceps, triceps and brachialis work as secondary muscles.
What equipment do you need for Air Swing Side to Side Swing?
None. Air Swing Side to Side Swing is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Air Swing Side to Side Swing should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Air Swing Side to Side Swing good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Air Swing Side to Side Swing burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Air Swing Side to Side Swing?
Other exercises for the abs include Dumbbell Hand Side Plank, Dumbbell Elbow Side Plank, Dumbbell Side Plank Up Down and Landmine Rotational Lift to Press.
For developers
Use Air Swing Side to Side Swing 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_P4N3I5" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_P4N3I5", "name": "Air Swing Side to Side Swing", "model": "male", "counterpartId": "ex_XG5K2I", "target": "Abs", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_P4N3I5/mp4-720.mp4?…", "poster": "https://…/ex_P4N3I5/poster.jpg?…" } }