Bicycle
| Similar Pose Names: | High Bicycle |
|---|---|
| Category: | Matwork |
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How To Teach Bicycle Pilates Exercise
Position: 17 of 34
Previous Position: Scissors Exercise
Next Position: Shoulder Bridge Exercise
Also Known As: High Bicycle Exercise
Category: Pilates Matwork
Level: Advanced
Benefits: Legs, buttocks, abs, shoulders, arms
Precautions: Neck injury. Osteoporosis. Glaucoma.
6 Teaching Steps For Bicycle Pilates Exercise
Step 1: Lie On Back
Lie on your back. Arms at the side.
Step 2: PeelÂ
Straighten your legs to the ceiling and peel the spine off the floor one vertebra at a time.
Step 3: Split Legs
Hands at top of the pelvis (fingers point towards knees). Split legs with knees straight and toes pointed (legs like scissors). Bend the front knee towards the face.
Step 4: Pedal
Exhale and pedal your front foot away from the face. Straighten the knee as you bring your back leg towards the face.
Step 5: Switch
Switch directions.
Step 6: ReleaseÂ
To release, bring both legs together and roll to the start position.
2 Top Teaching Tips For Bicycle Pilates Exercise
Tip 1: Head
Don’t turn your head when you’ve raised your legs as this could strain your neck.
Tip 2: Abdominals
As you pedal your feet, keep your abdominals working to hold your pelvis stable.
5 Beginner Modifications For Bicycle Pilates Exercise
Beginner Modification 1: Hands
Hands under your hips.
Beginner Modification 2: Legs Up Wall
Legs up a wall exercise
Beginner Modification 3: Foam Roller
Legs up on a foam roller exercise
Beginner Modification 4: Bridge On ChairÂ
Bridge on a chair exercise
Beginner Modification 5: Bridge On Swiss Ball
Bridge on a Swiss ball exercise
2 Advanced Modifications For Bicycle Pilates Exercise
Advanced Modification 1: Wide Split
Take the legs further apart so they move into a Wide Split before one leg folds and threads past the other one as it arcs toward the ceiling.
Advanced Modification 2: Roll The Hips
Don’t bring the hips and torso up to a shoulder stand as you do with the normal Bicycle exercise. Instead, roll the hips up, support them with your hands, and leave the hips/torso closer to the Neutral Spine [Neutral Spine is the natural position of the spine when all 3 curves of the spine — cervical (neck), thoracic (middle) and lumbar (lower) are present and in good alignment]. To do this requires a lot of pelvic stabilisation (coordinated activity between the lower trunk and hip muscles).
Free Joseph Pilates Lesson PlanÂ
You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises.
The 34 Joseph Pilates ExercisesÂ
Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…
Bicycle, Boomerang, Control Balance, Cork Screw, Crab, Double Kick, Double Leg Stretch, Hip Twist, Hundred, Jack Knife, Leg Pull, Leg Pull Front, Neck Pull, One Leg Circles, One Leg Kick, One Leg Stretch, Push Up, Rocker With Open Legs, Rocking, Roll Over, Roll Up, Rolling Back, Saw, Scissors, Seal, Shoulder Bridge, Side Bend, Side Kick, Side Kick Kneeling, Spine Stretch, Spine Twist, Swan Dive, Swimming, and Teaser.
Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…
- Hundred
- Roll Up
- Roll Over
- One Leg Circles
- Rolling Back
- One Leg Stretch
- Double Leg Stretch
- Spine Stretch
- Rocker With Open Legs
- Cork Screw
- Saw
- Swan Dive
- One Leg Kick
- Double Kick
- Neck Pull
- Scissors
- Bicycle
- Shoulder Bridge
- Spine Twist
- Jack Knife
- Side Kick
- Teaser
- Hip Twist
- Swimming
- Leg Pull Front
- Leg Pull
- Side Kick Kneeling
- Side Bend
- Boomerang
- Seal
- Crab
- Rocking
- Control Balance
- Push Up
