How to Do the Pilates Bicycle Exercise
The Pilates bicycle exercise is an excellent movement to strengthen the core muscles. It involves lifting the head to work the upper abdominal muscles, twisting movements to isolate the waist or oblique muscles and a knee to chest movement to target the lower abdominals. It is hard to find exercises that work all three area. Many people tend to do a lot of crunches that work the upper abs and/or obliques but neglect the lower abs. Since this is an advanced exercise, you may not be able to do many repetitions at first, but with constant practice you will become stronger and able to do more.
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Instructions
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Lie on your back on the floor. Imprint your spine and press the low back into the contact. To avoid injury, it is essential that the low back does not arch off the floor during this exercise.
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Bring your fingertips behind your head. To avoid straining the neck do not clasp the hands. Bring your knees into your chest first and then straighten the legs up to the ceiling.
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The higher you keep your legs, the gentler this exercise is on your back. As your abdominal muscles strengthen, work towards bringing your legs closer to the floor as long as the lower back stays flat. If you feel this exercise in your back instead of your abdominals, stop and focus on keeping the lower back flat.
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Bring the right knee into the chest and rotate from the waist to bring your left shoulder (not your elbow) towards your right knee. A common mistake is to try to touch the elbow to the knee, which just strains the neck. By focusing on keeping your elbow back and lifting your shoulder, you work deeper into the obliques and take the strain off of the neck.
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Lower the head down and bring both legs straight. Pause for a moment.
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Bring the left knee into the chest, rotating from the waist and bring your right shoulder to your left knee. Then lower the head down and bring both legs straight. Pause for a moment.
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Go from side to side slowly and with control. Another common mistake is to bicycle the legs too fast side to side. Make sure you pause for a moment with both legs extended. This is the core of Pilates and what makes it different from other exercises. Movements are not rushed; they are done with awareness and control.
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Do 3 sets of 8 to 12 repetitions.
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Tips & Warnings
Do this movement slowly and pause with the legs extended before switching sides. Breathe evenly in and out and do not hold the breath.
If this bothers your back, you can modify by keeping the feet on the floor and bringing one knee to your chest as the other foot stays on the floor.
To avoid injury, keep your low back in contact with the floor throughout the entire exercise.
