Bicycle
The Pilates bicycle: hips lifted onto the upper back with the hands supporting them, the legs pedal in long strides in the air, one reaching over as the other sweeps down.
How to do it
Setup
Lying on the back, hips lifted onto the shoulder blades, hands on the lower back, elbows on the floor, legs up.
Steps
- Reach one leg over toward the head as the other lowers toward the floor.
- Bend the lower leg and bring it up as the other comes down, pedaling in long circles.
- Keep the hips high on the hands; pedal the other way after the set.
Common mistakes
Weight on the neck: the shoulders and upper arms carry it; the head stays still. Hips sinking into the hands: lift them with the abs. Small quick pedals: make the strides long and slow.
Breathing
Steady with the rhythm.
