{"id":57749,"date":"2020-10-30T07:23:32","date_gmt":"2020-10-30T07:23:32","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/bicycle\/"},"modified":"2023-03-08T15:08:56","modified_gmt":"2023-03-08T15:08:56","slug":"bicycle-pilates-exercise","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/bicycle-pilates-exercise\/","title":{"rendered":"Bicycle"},"content":{"rendered":"

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. <\/p>\n

How To Teach Bicycle Pilates Exercise<\/strong><\/span><\/h3>\n
\n

Position: <\/strong>17 of 34
\nPrevious Position: <\/strong>Scissors Exercise<\/a>
\nNext Position: <\/strong>Shoulder Bridge Exercise<\/a>
\nAlso Known As:<\/strong> High Bicycle Exercise<\/a>
\nCategory:<\/strong> Pilates Matwork
\nLevel:<\/strong> Advanced
\nBenefits:<\/strong> Legs, buttocks, abs, shoulders, arms
\nPrecautions:<\/strong> Neck injury. Osteoporosis. Glaucoma.<\/p>\n
\n

6 Teaching Steps For Bicycle Pilates Exercise<\/strong><\/span><\/h3>\n
\n

\"Bicycle<\/a><\/p>\n
\n

Step 1: Lie On Back<\/strong>
\nLie on your back. Arms at the side.<\/p>\n

Step 2: Peel\u00a0<\/strong>
\nStraighten your legs to the ceiling and peel the spine off the floor one vertebra at a time.<\/p>\n

Step 3: Split Legs<\/strong>
\nHands 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.<\/p>\n

Step 4: Pedal<\/strong>
\nExhale and pedal your front foot away from the face. Straighten the knee as you bring your back leg towards the face.<\/p>\n

Step 5: Switch<\/strong>
\nSwitch directions.<\/p>\n

Step 6: Release\u00a0<\/strong>
\nTo release, bring both legs together and roll to the start position.<\/p>\n
\n

2 Top Teaching Tips For Bicycle Pilates Exercise<\/strong><\/span><\/h3>\n
\n

Tip 1: Head<\/strong>
\nDon’t turn your head when you’ve raised your legs as this could strain your neck.<\/p>\n

Tip 2: Abdominals<\/strong>
\nAs you pedal your feet, keep your abdominals working to hold your pelvis stable.<\/p>\n
\n

5 Beginner Modifications For Bicycle Pilates Exercise<\/strong><\/span><\/h3>\n
\n

Beginner Modification 1: Hands<\/strong>
\nHands under your hips.<\/p>\n

Beginner Modification 2: Legs Up Wall<\/strong>
\nLegs up a wall exercise<\/a><\/p>\n

Beginner Modification 3: Foam Roller<\/strong>
\nLegs up on a foam roller exercise<\/a><\/p>\n

Beginner Modification 4: Bridge On Chair\u00a0<\/strong>
\nBridge on a chair exercise<\/a><\/p>\n

Beginner Modification 5: Bridge On Swiss Ball<\/strong>
\nBridge on a Swiss ball exercise<\/a><\/p>\n
\n

2 Advanced Modifications For Bicycle Pilates Exercise<\/strong><\/span><\/h3>\n
\n

Advanced Modification 1: Wide Split<\/strong>
\nTake the legs further apart so they move into a Wide Split<\/a> before one leg folds and threads past the other one as it arcs toward the ceiling.<\/p>\n

Advanced Modification 2: Roll The Hips<\/strong>
\nDon’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 \u2014 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).<\/p>\n
\n

Free Joseph Pilates Lesson Plan\u00a0<\/span><\/strong><\/h2>\n
\n

You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises<\/a>.<\/p>\n
\n

The 34 Joseph Pilates Exercises\u00a0<\/span><\/strong><\/h2>\n
\n

Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…<\/strong><\/p>\n

Bicycle<\/a>, Boomerang<\/a>, Control Balance<\/a>, Cork Screw<\/a>, Crab<\/a>, Double Kick<\/a>, Double Leg Stretch<\/a>, Hip Twist<\/a>, Hundred<\/a>, Jack Knife<\/a>, Leg Pull<\/a>, Leg Pull Front<\/a>, Neck Pull<\/a>, One Leg Circles<\/a>, One Leg Kick<\/a>, One Leg Stretch<\/a>, Push Up<\/a>, Rocker With Open Legs<\/a>, Rocking<\/a>, Roll Over<\/a>, Roll Up<\/a>, Rolling Back<\/a>, Saw<\/a>, Scissors<\/a>, Seal<\/a>, Shoulder Bridge<\/a>, Side Bend<\/a>, Side Kick<\/a>, Side Kick Kneeling<\/a>, Spine Stretch<\/a>, Spine Twist<\/a>, Swan Dive<\/a>, Swimming<\/a>, and Teaser<\/a>.<\/p>\n

Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…<\/strong><\/p>\n

    \n
  1. Hundred<\/a><\/li>\n
  2. Roll Up<\/a><\/li>\n
  3. Roll Over<\/a><\/li>\n
  4. One Leg Circles<\/a><\/li>\n
  5. Rolling Back<\/a><\/li>\n
  6. One Leg Stretch<\/a><\/li>\n
  7. Double Leg Stretch<\/a><\/li>\n
  8. Spine Stretch<\/a><\/li>\n
  9. Rocker With Open Legs<\/a><\/li>\n
  10. Cork Screw<\/a><\/li>\n
  11. Saw<\/a><\/li>\n
  12. Swan Dive<\/a><\/li>\n
  13. One Leg Kick<\/a><\/li>\n
  14. Double Kick<\/a><\/li>\n
  15. Neck Pull<\/a><\/li>\n
  16. Scissors<\/a><\/li>\n
  17. Bicycle<\/a><\/li>\n
  18. Shoulder Bridge<\/a><\/li>\n
  19. Spine Twist<\/a><\/li>\n
  20. Jack Knife<\/a><\/li>\n
  21. Side Kick<\/a><\/li>\n
  22. Teaser<\/a><\/li>\n
  23. Hip Twist<\/a><\/li>\n
  24. Swimming<\/a><\/li>\n
  25. Leg Pull Front<\/a><\/li>\n
  26. Leg Pull<\/a><\/li>\n
  27. Side Kick Kneeling<\/a><\/li>\n
  28. Side Bend<\/a><\/li>\n
  29. Boomerang<\/a><\/li>\n
  30. Seal<\/a><\/li>\n
  31. Crab<\/a><\/li>\n
  32. Rocking<\/a><\/li>\n
  33. Control Balance<\/a><\/li>\n
  34. Push Up<\/a><\/li>\n<\/ol>\n
    \n

    Online Pilates Lesson Planner<\/span>
    \n<\/strong>    <\/a><\/h3>\n

    Create your own Pilates Lesson Plans with my Online Pilates Lesson Planner, or use one of the 100,000+ Pilates Lesson Plans that our members have already created<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

    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 […]<\/p>\n","protected":false},"featured_media":66152,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[142,31],"pose_types":[33,35,43,41,45,38],"pose_anatomy":[52,53,54,56,58,59,60],"pose_chakras":[67,66,68],"pose_therapy":[74,75,84,87,86,90],"pose_drishti":[98],"pose_dosha":[100,99],"pose_meridian_lines":[],"class_list":["post-57749","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-matwork-seated-floor","pose_category-pilates-lesson-planner","pose_types-arm-balance","pose_types-balance","pose_types-hip-opener","pose_types-inversion","pose_types-seated-floor","pose_types-strengthen","pose_anatomy-arms-shoulders","pose_anatomy-biceps-triceps","pose_anatomy-core","pose_anatomy-hips","pose_anatomy-lower-back","pose_anatomy-middle-back","pose_anatomy-neck","pose_chakras-heart-centre","pose_chakras-solar-plexus-centre","pose_chakras-throat-centre","pose_therapy-back-pain","pose_therapy-confidence-building","pose_therapy-indigestion","pose_therapy-leg-congestion","pose_therapy-sciatica","pose_therapy-varicose-veins","pose_drishti-up","pose_dosha-pitta","pose_dosha-vata"],"acf":[],"yoast_head":"\nHow 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