Abdominal Air Bike
The Abdominal Air Bike trains the abdominal muscles and the quadriceps muscles.
The rectus abdominis (the basis of the 'six-pack') draws the sternum toward the pelvis by rounding the back. The oblique abdominal muscles on the sides stabilize the core by preventing lateral flexion and rotation. The transversus abdominis (under the oblique abdominal muscles) pulls the abdominal wall inward and thus acts as a natural weightlifting belt to stabilize the core.
Muscles in the upper legs assist by lifting the legs and partially extending the thigh.
Abdominal Air Bike execution
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1
Make a cycling movement with your feet. Pedal straight forward (not upward). The lower leg is horizontal in its highest position. In the lowest position, it forms an angle of approximately 90 degrees with the thigh. Try to keep the distance between your back and the floor constant.
Abdominal Air Bike
Active muscles:
Abdomen:
- Rectus abdominis
- Obliquus externus abdominis (external oblique)
- Obliquus internus abdominis (internal oblique)
- Musculus transversus abdominis (transverse abdominal muscle, or 'corset muscle')
Pelvis:
- Psoas major
- Iliacus
Legs:
- Rectus femoris
- Sartorius
Abdominal Air Bike preparation
- Sit on the floor.
- Place your feet flat on the floor, with your knees pointing straight up.
- Extend your arms in front of you.
- Lean your upper body backward until your back forms an angle of approximately 45 degrees with the floor.
- Lift your feet slightly off the floor and find your balance.
Abdominal Air Bike technique
Unlike, for example, the Crunch, the legs play a more active role in this exercise. The thigh is pulled upward (hip flexion). The rectus femoris involved in this action is one of the quadriceps muscles. It is assisted in this action by the sartorius, which runs over the rectus femoris.
The other three quadriceps muscles cross only the knee joint. They actively assist in this exercise when the leg is partially extended during the cycling movement. The hamstrings and glutes assist when the thigh is bent again, but gravity helps with this.
With the Abdominal Air Bike, you therefore concentrate less on the abdominal muscles and place more demand on the legs.
Alternatives
- Crunches (arms down)
- Sit Ups
- Crunch Machine
- Cable kneeling Crunch
- Ball Crunch
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