How to Do the Bicycle Pose in Pilates
Pilates is a fitness regimen that was founded in Germany in the early 20th century by Joseph Pilates, for the benefit of returning World War I vets. These days, Pilates is somewhat of an exercise craze, and rightfully so: It is an excellent way to tone the abs and the legs. Mat Pilates consists of making small movements while keeping the abdominal muscles firmly engaged. The bicycle pose is an intermediate Pilates balancing pose in which you balance on your shoulders and cycle your legs, as if you are pedaling a bike. The pose builds abdominal strength and tones the legs.
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Instructions
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Lie flat on your back. Engage your abdominals by pulling your navel to your spine. Bend your knees, with your feet flat on the floor. You hands should be by your sides, palms down, grazing the heels of your feet.
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Lift your legs up to the ceiling. Inhale and apply pressure with your arms to the floor in order to lift your buttocks off the ground. Bend your arms at the elbow to support your waist with your palms.
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Inhale and lower your left leg towards the floor about halfway. Bend your left knee. At the same time, move your right leg in the opposite position so it is parallel with your forehead. Switch sides. Imagine yourself pedaling a bicycle.
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Place your arms by your sides and roll back down to the mat, one vertebra at a time.
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Tips & Warnings
Do not practice this pose from the shoulder-stand position if you have neck pain. Practicing with your back on the floor while supporting your hips is a good variation if you are injured.
