The abdominal air bike (a.k.a. bicycle crunch) is one of those go-to ab moves. It’s got that twist, the leg pedal motion, and yeah—it looks kinda cool. But sometimes it just doesn’t feel right. Maybe your neck gets sore. Maybe your lower back complains. Or maybe you’re just burned out on doing it every single core workout.
Whatever the reason, it’s totally fine to switch it up. In fact, it’s a smart move. Your body loves variety. And lucky for you, there are some super effective alternatives that still fire up your core without the awkward neck tension or momentum cheating that comes with the air bike.
Here are 3 simple and effective alternatives to the abdominal air bike you can try in your next workout. You don’t need fancy equipment—just a mat, some space, and the motivation to feel that core burn.
1. Dead Bug
Don’t let the name throw you off. This move looks goofy but works your deep core muscles better than most crunch-based moves. If the air bike feels like a neck and hip-flexor circus, the dead bug is your new best friend.
Why it works: It keeps your spine in a safe position while engaging your abs and helping improve core control. It also helps with coordination and keeps you honest about your form.
How to do it:
- Lie on your back with arms reaching straight up.
- Bring your knees up so they’re bent at 90 degrees.
- Slowly extend one leg and the opposite arm toward the ground.
- Keep your lower back pressed into the mat the whole time.
- Bring them back to center and switch sides.
Pro tip: Go slow. You’re not in a race here. If your back starts to arch, you’re either going too far or too fast.
2. Russian Twists
If you like the twisting motion of the air bike but want something that feels more controlled, the Russian twist is a great swap. You sit on the floor, lean back slightly, and twist side to side. It’s simple, spicy, and targets those obliques hard.
Why it works: It focuses on rotation and stability, two things your core needs more of. You can do it with bodyweight or add a dumbbell, medicine ball, or even a water bottle to up the challenge.
How to do it:
- Sit on your butt with your knees bent and feet flat.
- Lean back slightly, keeping your spine long.
- Lift your feet off the floor if you can.
- Clasp your hands and rotate your torso side to side, tapping the floor on each side.
Pro tip: Keep your movement coming from the torso—not just flinging your arms. Think of twisting your chest, not just your shoulders or hands.
If you’re training at home, this is a killer move that doesn’t need any gear but still delivers serious results.
3. Reverse Crunch
This one targets your lower abs, which is where a lot of us want more definition and control. Unlike the air bike, which can become more of a leg-flailing act than an ab move, the reverse crunch is slow, controlled, and focused.
Why it works: It doesn’t just work your core—it strengthens your lower abs and also helps with pelvic control and lower back support. If you’re tired of overusing your hip flexors, this one’s a keeper.
How to do it:
- Lie on your back with your knees bent and feet flat.
- Place your arms by your sides, palms down.
- Lift your knees toward your chest, rolling your hips slightly off the floor.
- Slowly lower your hips back down without letting your feet touch the floor.
Pro tip: Avoid using momentum. This isn’t a leg swing—it’s a controlled tuck of your hips. You want to feel your abs doing the lift, not your legs or lower back.
I started adding these in after dealing with hip pain from too many air bikes, and they’ve helped me build better lower ab strength with less strain.
Sometimes the best way to improve your core is to take a step back and simplify your exercises. These three moves—dead bugs, Russian twists, and reverse crunches—don’t look flashy, but they get the job done. I rotate them into my workouts regularly and always feel that deep, satisfying burn after a few good sets.
So if you’re tired of doing air bikes that feel more like flailing than training, give these a try. They’re easy to learn, don’t need any equipment, and work your core in all the right ways. Just grab a mat, take it slow, and enjoy the burn.
