Bodyweight
3/4 Sit Up
Abs · Core
Intermediate6
Demonstration
IntermediateIsolationBodyweight
Air Bike
Abs · Core
3
sets
10–12
reps
1m
Rest time
~6
Calories / set
Instructions
- 1
Lie flat on your back with your hands placed behind your head.
- 2
Lift your legs off the ground and bend your knees at a 90-degree angle.
- 3
Bring your right elbow towards your left knee while simultaneously straightening your right leg.
- 4
Return to the starting position and repeat the movement on the opposite side, bringing your left elbow towards your right knee while straightening your left leg.
- 5
Continue alternating sides in a pedaling motion for the desired number of repetitions.
Muscles worked
Primary
Abs
hip flexors
Secondary
hip flexors
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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