How to Tone Abdominal Muscles With Air Bike Exercises
Air bike exercises are an interesting and highly beneficial twist on a classic abdominal exercise, the crunch. Doing air bike exercises not only tones both your upper and lower abdominal muscles, it also helps you create a more defined waist and improves coordination. Air bike exercises can be done almost anywhere, making them a perfect abdominal routine to use when you do not have the time to hit the gym or do not have access to a fitness facility.
Instructions
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How to Tone Abdominal Muscles With Air Bike Exercises
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1
Lie flat on your back on the mat.
Your hands should be clasped behind your head so that your elbows stick out on either side. Your back and neck should be in alignment and your back should be flat against the mat. If you feel air space between your back and the mat, consciously relax your back muscles and imagine yourself melting into the mat. -
2
Raise both of your knees to form a right angle with your upper body.
Your knees should be bent at a right angle, and your upper leg should form a right angle with your upper body. Make sure that your back is still flat against the mat. -
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3
Bring your right elbow to your left knee in a crunching motion.
This will cause your body to twist and your abdominal muscles to tighten. Move your head and neck as little as possible to make your abs work harder. -
4
Lower your head back toward the mat.
Do not succumb to the urge to "fall" backward as gravity pulls your body downward. Instead, fight gravity to give your body more of a workout. -
5
Repeat this exercise as many times as you wish.
As you alternate bringing your right elbow to your left knee and your left elbow to your right knee, you will notice that you are mimicking the leg movements in riding a bicycle. Generally trainers recommend that you do at least 50 repetitions on each side, but if you are just beginning you may want to start with sets of 20 or 25. Remember, it is better to do fewer repetitions and do them perfectly than it is to do a larger number incorrectly.
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Tips & Warnings
You can make this exercise more difficult by holding a small weighted plate behind your head or by wearing wrist and ankle weights.
If you begin to feel pain in your neck, hips or back, contact a doctor immediately and consult a trainer for help adapting this exercise to your personal physical requirements.
