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High Bicycle on the Pilates Mat

AdvancedStrengthTier T3

From lying on your back, you pull your knees in and lift your hips off the mat. You place your hands on your lower back and seat and straighten your legs to the ceiling. You reach one leg across the room and bend the knee to touch the floor.

Targets: Spine Chain (Full Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lying on the back, pull the knees into the chest and lift the hips up.
  • Bend the elbows, place the hands on the lower back and seat, and straighten the legs to the ceiling.
  1. He lies on the mat with his knees pulled into his chest, his hips lifting upward off the floor.

    Step 1 of 5

    From lying on your back, pull your knees into your chest and lift your hips up off the mat.

  2. His bent elbows prop him with both hands on his seat, his hips held high and both legs extended straight up toward the ceiling.

    Step 2 of 5

    Bend your elbows, place your hands on your lower back and seat, and straighten your legs to the ceiling.

  3. From the stand his near leg reaches far out over his head line, the knee bending as the foot reaches down toward the floor behind him.

    Step 3 of 5

    Reach one leg as far as you can across the room, bend the knee and try to touch the floor.

  4. His reaching heel draws back up as the opposite leg extends far toward the floor, the pedaling exchange mid-cycle in the supported stand.

    Step 4 of 5

    Pull the heel back and let the other leg begin to reach across the room, continuing the bicycle.

  5. He lies on the mat with his knees pulled into his chest, his hips lifting upward off the floor.

    Step 5 of 5

    From lying on your back, pull your knees into your chest and lift your hips up off the mat.

Safety Information

From the supported stand, each leg reaches far across the room and bends the knee aiming to touch the floor while the shoulders and head press toward the mat. The head and shoulders press one way while the legs reach the other; the pelvis may tip forward to let the feet reach the floor. Warning: it may not be suitable for those with neck or shoulder issues. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.