Bicycle

Similar Pose Names:	High Bicycle
Category:	Matwork
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Pose Directory

Membership Category:	Pilates Lesson Planner
Sub Category:	Matwork
Types:	Arm Balance, Balance, Strengthen, Inversion, Hip Opener, Seated & Floor
Anatomy:	Arms & Shoulders, Biceps & Triceps, Core, Hips, Lower Back, Middle Back, Neck
Chakras:	Solar Plexus Centre, Heart Centre, Throat Centre
Therapy:	Back Pain, Confidence Building, Indigestion, Sciatica, Leg Congestion, Varicose Veins
Drishti:	Up
Dosha:	Vata, Pitta

Lie on your back. Arms at the side. Straighten legs to the ceiling. Peel spine off the floor one vertebrae at a time. Hands at top of the pelvis (fingers point towards knees). Split legs with knees straight and toes pointed (legs like scissors). Bend front knee towards the face. Exhale and pedal front foot away from the face. Straighten the knee as you bring your back leg towards the face. Switch directions. To release bring both legs together and roll to start position.

Increases spine mobility. Core control.

Use foam roller to prop pelvis off ground.

Osteoporosis. Glaucoma. Neck or shoulder injuries.

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How To Teach Bicycle Pilates Exercise

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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.

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6 Teaching Steps For Bicycle Pilates Exercise

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Step 1: Lie On Back
Lie on your back. Arms at the side.

Step 2: Peel
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: Release
To release, bring both legs together and roll to the start position.

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2 Top Teaching Tips For Bicycle Pilates Exercise

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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.

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5 Beginner Modifications For Bicycle Pilates Exercise

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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 Chair
Bridge on a chair exercise

Beginner Modification 5: Bridge On Swiss Ball
Bridge on a Swiss ball exercise

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2 Advanced Modifications For Bicycle Pilates Exercise

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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).

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