Workout Plan for Pilates and Yoga: Bicycle

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The alternating limp-pumping Pilates exercise known as Bicycle works your core muscles as well as your arms and legs. Learn how to bicycle your way to better health in this free video workout plan for Pilates and yoga.

Part of the Video Series: Workout Plan for Pilates and Yoga
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Video Transcript

Hi, I'm Michelle, with Pilates Studio City. Today, we're going to be doing a workout plan for Pilates in Yoga. I'm going to be doing the Pilate section, right now. Coming into bicycle, working your obliques, getting you ready for those swim suits for summer, right? So, again, Pilates, we do a big inhale through your nose, I want you to exhale everything out. And after you exhale, pull your belly button to your spine and let's roll down, one vertebrae at a time. Lowering your left leg, I want you to bring your right knee into your chest. Take your right hand, take your head in your right hand. Belly scoops in nice and tight, shoulder blades are up. But notice, if my shoulders are up, my shoulders aren't hunching up by my ears. Roll those shoulder blades, down your back. Take your left hand, reach it on the outside of that right thigh. For one, inhale, exhale, two, three, four, five, six. As you exhale, when you bring this knee in, make sure your knee is in line with your hip, ankles in line with your hip. I don't want you floating around, moving this leg on the outside of your body. Neither knee is on the outside of the body, we're moving. Give me 20, after 20, take your head and both your hands, we're going to go 40 faster. Ready, one, two, elbows are nice and wide. Four, five, six, seven, eight, shoulder blades off the ground. Eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen, twenty, give me twenty more. After your 20, bring both knees into your chest, relax your shoulders down, grab, hold to the back of your thighs. With one rock, let's rock and roll, up, to sit. And I'm Michelle with Pilates Studio City.

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