Ab Bike

Ab Bike on Yoga Mat

How to Ab Bike

You Should Feel This: Abs & Core

Exercise Families: Trunk Flexion

Equipment: Yoga Mat

Trainer: Ashley Steele


  1. Lie flat on your back with your hands behind your head, one leg straight and lifted 3 to 4 inches off the ground, the opposite hip and knee bent to 90 degrees each.

  2. Contract your abdominals to curl your torso and pelvis toward each other, lifting your left shoulder blade off the floor and rotating your trunk to drive your left elbow towards your right knee. At the same time, extend your left leg outward, keeping it elevated off the floor.

  3. Repeat the move by contracting your abs to lift your right shoulder blade off the floor, rotating your trunk to drive your right elbow towards your left knee. At the same time, extend your right leg outward while keeping it elevated off the floor. 

  4. Be sure to control movement speed and monitor changes in your low back carefully. Do not pull forward on your head during the trunk curl. Support your head in your hands while maintaining the alignment of your head with your upper spine.

  5. You should feel this working your abs, obliques, and hip flexor muscles.

Alternative Exercises:

Leg Raise + Crunch  1-Leg Ab Bike

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