Abdominals
Air Bike
A bicycle-style crunch lying on your back where your elbow and opposite knee meet in alternating reps.
Primary musclesAbdominals
Energy burned
≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 2.9 kcal/min
Estimate range 12–21 kcal (±25 %)
Muscle mass worked4 %
Effort during a set4.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Body-weight exercise: your whole body is the load, so heavier people burn more.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Lie on your back with your hands lightly behind your head.
- 2Lift your legs so your knees are above your hips and your shins are parallel to the floor.
How to perform
- 1Rotate your torso and bring one elbow toward the opposite knee while extending the other leg.
- 2Switch sides in a smooth pedaling motion.
- 3Keep your lower back pressed down and your lower body moving without resting.
- 4Continue alternating for the target number of reps.
