Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypePull (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Abs Muscle Anatomy Diagram

Abdominal Air Bike (AKA Bicycle) Overview

The abdominal air bike is probably the most feared abdominal movement from anyone who’s performed an at-home ab workout video.

The bicycle exercise targets the whole abdomen and places constant tension on the mid-section as you go through the motions on both sides.

This exercise is an advanced variation of a crunch.

It can be performed for timed sets or as a set with a fixed rep range.

Abdominal Air Bike (AKA Bicycle) Instructions

  1. Lay supine in a relaxed position with your arms behind your head and legs straight.
  2. Exhale as you raise one knee towards your face while driving the opposite elbow to the knee.
  3. Once your abs are fully contracted, slowly lower yourself back to the starting position and repeat on the opposite side.
  4. Complete for the assigned number of repetitions.

Abdominal Air Bike (AKA Bicycle) Tips

  1. Exhale hard like you’re blowing out candles on a cake and hold the contraction for a second in order to improve mind muscle connection.
  2. If your lower back bothers you during this exercise, choose more anti extension and anti rotation based movements.
  3. Avoid putting the hands behind the head as this can lead to excess strain upon the neck.
Posted on: Wed, 07/03/2024 - 09:01

It says 'compound' yet no secondary muscles?

M&S Team Badge
Posted on: Mon, 07/08/2024 - 08:00

Compound can also mean more than one joint, and several are in use here.

Tom K
Posted on: Mon, 07/30/2012 - 15:40

How many Sets/reps should I do, and should they be done everyday or 3 days a week like my full body workout that doesn't include abs? Thanks.

Max Starfire
Posted on: Mon, 02/04/2013 - 23:26

Do as many as you can. I do 30 reps in one set. This is a great one, it hurts a lot. Start off slow and work your way up.

Posted on: Sun, 06/24/2012 - 21:43

Point 1 of the instructions says to clasp your hands behind your head. Not good, as you could end up pulling your neck out of whack. The video has it right. A hand behind each ear, elbows sticking out.