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Air Bike - Abdominal Exercise
The air bike is an abdominal exercise where you
lie on your back, crunch up and move
your legs in the air like if you were riding a bike.
This exercise works out the front abs
and the obliques. ( obliques = sides of the abs )
Find more ab exercises at weight training main.
Technical description: Air Bike - Abdominal Exercise
- Lie down on your lower back and don't let your shoulder blades touch the floor.
The hands are behind the head to support the neck.
Start with the lower legs horizontal and the thighs vertical.
- Crunch up, twist your trunk and let your left elbow touch the inside of your right knee.
Extend the left knee and bring the right knee closer to the chest.
The flatter you extend the left leg, the harder this exercise is for the abs.
- A common mistake:
Some people don't really crunch up.
Instead they roll on the back to the left and the right.
This is wrong and doesn't work out the abs.
- Move back down, but not too far.
The shoulder blades should not touch the floor.
Bring the upper body and the feet back to its original position.
- Crunch up again, but now twist your trunk to the other side and touch the inside of your left knee with your right elbow.
Extend the right knee and bring the left knee closer to the chest.
- Again go back to the beginning position and then crunch up twisting to the left again.
Alternate left and right crunches. ( between 24 and 50 repetitions )
It should look like if you were cycling slowly in the air.
Trainer advice: Air Bike - Abdominal Exercise
- Move slowly and concentrated. Feel the contraction in your abs.
- Don't pull with your hands to create momentum. The hands are only behind the head to support the neck.
- If you can easily do more than 50 repetitions, you are probably not concentration on the contraction enough, move to fast or
rest on your upper back after every repetition.
- Use "This Stretch" to stretch your abs after this exercise.
Related instrctions: Air Bike - Abdominal Exercise
Videos: Air Bike - Abdominal Exercise
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