How to Do Pilates Bicycle Kick Exercise

Pilates focuses on your core muscles that provide support for the entire body. Not only does Pilates give your body a lean look, but it can improve flexibility and strength. You can master the Pilates bicycle kick exercise with just a little practice. Pair it with a few other Pilates exercises and your body will start to show your hard work.

Things You'll Need

• Pilates or yoga mat

Instructions

1. Stretch before attempting any Pilates exercise so your muscles are warmed up.

2. Find a soft floor to exercise on, or use a Pilates or yoga floor mat.

3. Get on the floor and lie flat on your back. Keep your stomach tucked in so your lower back doesn't lift off of the floor.

4. Bend your knees and bring them toward your chest. Your thighs should be perpendicular to your body. Keep your arms down by your sides.

5. Lift your head and bring one knee into your chest. Grasp your knee with both hands. Pump the leg twice into your chest and then switch legs, as if you're riding an invisible bicycle.

6. Concentrate on your breathing. Inhale as you are switching legs and exhale as bring your knee to your chest and pump your leg.

7. Make it more difficult by placing your hands behind your head. Touch the opposite elbow to the knee as you bring the knee into your chest.

Tips & Warnings

• Wear loose clothing that will allow you to stretch comfortably.

• Practice Pilates in a quiet, calming environment. Put on some soothing music. Pilates should relax you as well as strengthen your body.

• Check with your doctor before beginning any exercise regime.