Couch Bike

What it is

Lean back with your hands behind you and pedal your legs as if riding a bike. A harder core and leg exercise.

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 on the front of a firm, stable seat. Hold on behind you or at the sides.
2. Lean back slightly, keeping your chest open.
3. Lift your feet and pedal slowly in small circles.
4. Keep breathing steadily. Stop when your lower back starts to work instead of your stomach.

Key tip: Small, slow circles are harder and safer than big fast ones.

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 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.

Easier and harder versions

Easier

Keep one foot on the floor and pedal one leg at a time.

Harder

Move to the Air Bike with hands behind your head.

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.