Abs · Cardio machines
Sitting Air Bike on a Chair
Sitting Air Bike on a Chair is a low-impact core exercise designed to target the rectus abdominis, obliques, and hip flexors from a stable seated position. It is well suited for beginners, individuals with limited mobility, or anyone looking to add core work at the end of a workout or during a desk break.
- Muscles
- Abs
- Equipment
- Cardio machines
- Type
- Strength
- Animation
- Men and women
How to do it
- Sit on the edge of a chair with your hands behind your head.
- Lean back slightly and lift your feet off the ground.
- Bring one knee towards your chest while rotating your torso to bring the opposite elbow towards that knee.
- Extend that leg while bringing the other knee in and rotating to the opposite side.
- Continue alternating in a pedaling motion.
Common mistakes
- Pulling on the back of the neck with the hands, which places unnecessary strain on the cervical spine instead of engaging the abdominals.
- Rushing through the pedaling motion using momentum, which reduces muscular tension and control.
- Leaning back completely against the chair rest, which unloads the core and defeats the purpose of the movement.
Tips
- Focus on rotating through the mid-back and engaging the obliques rather than just flailing the elbows forward.
- Exhale sharply as the opposite knee and elbow approach each other to deepen the abdominal contraction.
- Use a sturdy, flat chair without wheels and sit toward the front edge to maintain a free range of motion.
Sets and reps
Aim for 3 to 4 sets of 15 to 25 alternating repetitions per side, resting for 30 to 60 seconds between sets depending on your core endurance.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Is the seated air bike safer for the lower back than floor crunches?
Yes, sitting minimizes full spinal flexion under bodyweight against the floor, making it significantly easier on the lower back.
What should be done if lower back or neck pain occurs during the set?
Stop the exercise immediately, and if the pain persists, consult a qualified healthcare professional.
