Air Bike

How to do it

1. 01Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside your head. Be careful however to not strain with the neck as you perform it. Now lift your shoulders into the crunch position.
2. 02Bring knees up to where they are perpendicular to the floor, with your lower legs parallel to the floor. This will be your starting position.
3. 03Now simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side, as you breathe out.
4. 04Go back to the initial position as you breathe in.
5. 05Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale.
6. 06Continue alternating in this manner until all of the recommended repetitions for each side have been completed.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.