Air bike

Main focus area: Abs.

airbike

Air bike, image by Everkinetic.

Why do this?

Air bikes help to develop a good general abdominal strength. The complex motion activates most abdominal muscles in an alternating fashion. This motion is closest to the abdominal motion during running. Therefore, this exercise is a great support to make running more effective.

How to do this?

(source: Everkinetic)

  1. Lie on your back on a mat.
  2. Place your hands on either side of your head (over your ears).
  3. Raise your legs up, bending your knees and keeping your calves parallel to the floor.
  4. Bring your left arm elbow up to meet your right knee, as if riding a bike.
  5. Repeat with your right elbow and left knee.
  6. Continue alternating sides.

How to vary?

Increase difficulty: Hold the posture for a moment when you left elbow meets your right knee or vice versa. This destroys momentum and you need to squeeze your abs a bit longer at their peak tension.

Decrease difficulty: Disregard the bending and stretching of your knees by keeping them bent to alleviate some strain from your abs.

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