Assemble the chair. Ensure that the padded handlebars are attached to the disc (or seat) and place the disc on top of the frame of the chair. The following exercises are ideal for beginners.
Sit on the disc of the chair. Grip the handlebars for support, lean back and raise your legs. Begin to rotate your body. Do this for about 10 to 15 minutes. Remember to set the resistance to what is comfortable for you. The resistance knob is located underneath the handlebars.
Lift your legs straight out in front of you, then pull them into your chest. Do five sets of 10 of these leg extensions. As your endurance increases, you may increase the number of repetitions.
Remove the disc from the legs of the chair to do floor exercises. Place the disc on the floor, place your upper back on the disc, and perform crunches. Complete a total of three sets of 20 crunches. One set of crunches should be done with your upper body facing forward, one set with your body facing to the left and another facing to the right. This works your entire core.
Try crunches that are more advanced. These crunches require you to get into a plank or push-up position with your elbows on the disc and your legs straight. Begin to twist your upper body, while keeping your legs straight. Perform three sets of 20.