Bicycle

About This Exercise

An advanced classical Pilates exercise combining scissor legs with a cycling motion. Develops deep core strength, hip flexibility, and coordination.

1Setup

Lie on your back with legs extended to ceiling. Curl head and shoulders off the mat, reaching arms forward. Engage your core deeply to stabilise the pelvis.

2Execution

1. Inhale to prepare, connecting ribs to hips. 2. Exhale, scissor legs — right leg reaches toward the floor, left leg stays vertical. 3. Bend the bottom (right) knee, drawing it toward the chest in a cycling motion. 4. Simultaneously extend the left leg long toward the floor. 5. Continue the cycling motion, alternating legs in a smooth, continuous pedal. 6. Perform 5-8 cycles in one direction. 7. Reverse the pedalling direction for 5-8 cycles. 8. Return both legs to ceiling and lower head to finish.

Pro Tips

• Keep the pelvis absolutely still — the legs move independently
• Deepen the bend fully before extending
• Maintain consistent height of the curled upper body
• The movement should be fluid, not jerky