Chair Air Bike

Air Bike on a Chair

Positioning

1. Sit on the edge of the chair with your back straight.
2. Keep your feet flat on the floor, around hip-width apart.
3. Place your hands behind your head, interlacing your fingers, or on your temples for support.
4. Engage your core by pulling your navel toward your spine.

Movement

1. Lift your right knee towards your chest while simultaneously twisting your upper body to the right.
2. As you bring your knee up, rotate your torso to touch your left elbow to your right knee.
3. Return to the starting position, lowering your right leg and untwisting your torso.
4. Switch sides by lifting your left knee and twisting to the left to touch your right elbow to your left knee.
5. Continue alternating sides in a controlled manner, mimicking a pedaling motion, for a set amount of repetitions or a designated time.

Tips

- Keep your movements steady and controlled to maximize effectiveness and reduce injury risk.
- Ensure your back remains straight and doesn’t round during the exercise.
- Breathe out as you twist and lift your knee, and inhale as you return to the starting position.