Band Air Bike


Pro Tip

To increase the difficulty of this movement, keep your inactive leg in the air. The band can be wrapped around any stable object if a power rack or pole is not available.


How To

  1. Wrap a band around a power rack or pole several inches above its lowest point.
  2. Lie on the ground with your arms bent, feet hooked into either end of the band, and hands behind your head.
  3. Exhale and begin to raise your torso diagonally across your body while simultaneously bringing your opposite leg up toward your chest by bending it. Do not use your arms to pull on your head.
  4. Continue raising your torso and bringing your leg toward your chest as far as you can without allowing your lower back to leave the ground or leg to rotate.
  5. Inhale and simultaneously lower your torso and extend your leg, returning to the starting position on the ground.
  6. Switch sides and repeat the movement.

Primary Muscle Groups

Lower Abs

Lower abdomen, from just above your belly button to your pubis. The lower half of the six pack abs.

Obliques

Outer sides of your abdomen.

Upper Abs

Upper abdomen, from just above your belly button to your sternum. The upper half of the six pack abs.


Secondary Muscle Groups

Quads

Muscles spanning the front of your thigh.


Equipment

Handle Band

These bands are usually the easiest to grip. If none are available, you can use a loop band instead.


Variations

Exercises that target the same primary muscle groups and require the same equipment.


Alternatives

Exercises that target the same primary muscle groups with different equipment