How to Do the Bicycle in Pilates

Three Methods:Getting in the Starting PositionPerforming the ExerciseFrequency

This high-intensity exercise engages the back, the hamstrings and the hip flexors.

Method 1
Getting in the Starting Position

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    Lie down on your back on the mat with your arms beside your body about hip length apart. Keep your palms resting down on the mat and your fingers pointing towards the bottom of the mat.
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    Inhale and lift your legs so they are at a 90 degree angle with your body. Keep your toes pointed and your legs straight.

Method 2
Performing the Exercise

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    Exhale and allow your back to roll off of the mat. While your back is lifted off the mat, bring your legs over your buttocks and stretch them so your feet are pointing towards the front of the mat. Position yourself by using your hands to support your lower back.
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    Keep your left leg completely extended while moving your right thigh so that it is at a 90 degree angle with your left leg, pointing straight in the air. Bend your right knee completely so that your right leg forms a V with your right thigh.
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    Scoop in your abdominals and inhale, pulling your right knee above your hips. Meanwhile extend your left knee. This motion essentially allows the legs to trade places. The motion is similar to riding a bicycle. Repeat the exercise for the desired number of times.

Method 3
Frequency

  1. 1
    Do 3 to 7 repetitions of this exercise per set. Repeat until you've completed 3 sets.
  2. 2
    For faster results, increase the number of sets/times per week you do this exercise.

Tips

  • The benefits of these exercises are increased strength and flexibility in your back, and stretching of the hamstrings and hip flexors.

Warnings

  • Potential injuries may be incurred if this exercise is performed incorrectly.
  • Those with poor balance should be careful when performing this exercise.

Things You Need

  • Pilates mat

Article Info

Categories: Pilates