Chair Air Bike
Crunches are hard? Try the chair air bike! All the core work, from a comfy seat.
The Chair Air Bike mainly works the core, with help from the quads and hip adductors (inner thighs). You'll need: chair.
Required Equipment
Chair Air Bike Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Quads (quadriceps femoris); Hip Adductors
Chair Air Bike Variations and Alternatives
How to do the Chair Air Bike
Air Bike on a Chair
Positioning
Sit on the edge of the chair with your back straight.
Keep your feet flat on the floor, around hip-width apart.
Place your hands behind your head, interlacing your fingers, or on your temples for support.
Engage your core by pulling your navel toward your spine.
Movement
Lift your right knee towards your chest while simultaneously twisting your upper body to the right.
As you bring your knee up, rotate your torso to touch your left elbow to your right knee.
Return to the starting position, lowering your right leg and untwisting your torso.
Switch sides by lifting your left knee and twisting to the left to touch your right elbow to your left knee.
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.
Chair Air Bike FAQs
What muscles does the Chair Air Bike work?
The Chair Air Bike mainly works the core, with help from the quads and hip adductors (inner thighs). The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Chair Air Bike?
Chair.
What are some Chair Air Bike variations and alternatives?
Similar exercises include the Air Bike, Chair Diagonal in Out, Cardio Arms-Only Assault-Bike and Chair Backward-Lean Air Cycling.
Training calculators
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