How to Do the Air Bike
Beginner core exercise — bodyweight.
The Air Bike is a beginner-level core exercise that works several muscles together, led by the abs, using no equipment. As a compound movement it lets you handle heavier loads and trains coordination across multiple joints, which makes it a strong anchor for a training day. You can do it at home or while travelling — no gym required — which makes it easy to keep in your routine consistently.
Exercise details
- Muscle group
- Core
- Primary muscle
- Abs
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Type
- Compound
How to perform it
- 1Lie on your back with your hands lightly behind your head and your lower back pressed into the floor.
- 2Lift your shoulders off the floor and raise your legs with knees bent at 90 degrees.
- 3Bring your right elbow toward your left knee while straightening your right leg.
- 4Switch sides in a pedalling motion, bringing your left elbow toward your right knee.
- 5Rotate your shoulders, not just your elbows, toward each knee.
- 6Move slowly and keep your lower back down throughout.
How to program the Air Bike
- Do the Air Bike early in your session while you're fresh — compound lifts deserve your best energy.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
- To progress, add reps, slow the lowering phase, or move to a harder variation once the current version feels easy.
Air Bike alternatives
No space? These train the same abs, grouped by what you have available.
Easier and harder variations
The Air Bike is rated beginner. Regress while you build the pattern, progress once it feels easy.
Harder — progress from it
What to pair it with
For a balanced session, pair the Air Bike with a move for the opposing muscles — the Hyperextension (Back Extension) (lower back) or the Superman (lower back). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Air Bike can land on:
- Full Body days — in 1–2 days a week plans
- Legs days — in 3, 5 or 6 days a week plans
- Lower Body days — in 4 or 5 days a week plans
Included when your equipment is set to: No equipment, Dumbbells, Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Air Bike automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Air Bike work?
The Air Bike primarily targets the abs within the core muscle group, and recruits several supporting muscles as a compound movement.
What equipment do I need for the Air Bike?
None — the Air Bike is a bodyweight exercise you can do anywhere, no gym required.
Is the Air Bike a compound or isolation exercise?
The Air Bike is a compound exercise, working multiple joints and muscle groups at once. It's well suited to beginner trainees.
How many sets and reps of the Air Bike should I do?
As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
Is the Air Bike good for beginners?
Yes — the Air Bike is beginner-friendly. Start light, focus on clean technique, and add difficulty gradually as it becomes comfortable.
What can I do instead of the Air Bike?
Good substitutes that train the same abs include the Bent-Knee Hip Raise (bodyweight), the Hanging Leg Raise (bodyweight), the Barbell Ab Rollout (barbell). Pick the one that matches the equipment you have.
Can I do the Air Bike at home?
Yes — it needs no equipment, so it works at home, in a hotel room, or anywhere you have a bit of space.
