Chair Air Bike

What it is

Hands behind your head, bring one knee up toward the opposite elbow, then switch. One of the hardest moves on the channel.

In the video this is shown on the edge of a firm bench. A sturdy chair without arms works too, as long as it can't tip or slide.

How to do it

1. Sit near the front of a firm seat and lean back a little.
2. Place your fingertips lightly behind your head, elbows wide.
3. Lift one knee and turn your chest toward it.
4. Lower and switch sides at a controlled pace.

Key tip: Don't pull on your head. Your hands just rest there.

Who should skip it, and why

• You have low back pain, a hernia, or had stomach or chest surgery in the last few months. Leaning back with your legs lifted pulls hard on the lower back and the stomach wall.
• You have osteoporosis or a past spine fracture and have been told to avoid twisting, or you had back surgery in the last few months. Twisting, especially quickly, puts extra load on the bones and discs of the spine.
• You have had a hip replacement and were given hip precautions (for example, not bending the hip past a right angle or crossing your legs). Lifting the knee high or crossing the body can go past those limits.
• You get dizziness, tingling or arm pain when you move your neck. These can be signs of a neck nerve or blood-flow problem. Have it checked before neck exercises.

Easier and harder versions

Easier

Keep both hands on the chair and do knee lifts without the twist.

Harder

Slow down and pause each time the elbow and knee meet.

How much

In our videos each move runs for about 40 seconds with 20 seconds of rest. Start with less if you need to. Comfortable effort is the goal, not exhaustion.