How to Do Bicycle in Pilates Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Pilates Beginners How to Do Bicycle in Pilates Proper Form, Variations, and Common Mistakes By Marguerite Ogle MS, RYT Marguerite Ogle MS, RYT Marguerite Ogle is a freelance writer and experienced natural wellness and life coach, who has been teaching Pilates for more than 35 years. Learn about our editorial process Updated on February 21, 2021 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Kristin McGee, CPT Reviewed by Kristin McGee, CPT Kristin McGee is a certified personal trainer and currently teaches yoga and meditation for Peloton. She is also certified in Pilates and by the National Association of Sports Medicine. Learn about our Review Board Print Verywell / Ben Goldstein Table of Contents View All Table of Contents Benefits Step-by-Step Instructions Common Mistakes Modifications and Variations Safety and Precautions Try It Out Also Known As: High bicycle Targets: Legs, buttocks, abs, shoulders, arms Equipment Needed: Mat Level: Intermediate The Pilates bicycle exercise will work many areas of your body all at once. You move the legs in the opposite way of pedaling an actual bicycle, and it makes a big difference in the level of the workout. All you need is an exercise mat for this no-equipment move. In the traditional Pilates mat sequence, the bicycle exercise comes at the midpoint of the routine. It is preceded by the scissors exercise and followed by the shoulder bridge. Benefits With the Pilates bicycle exercise, you work your legs, buttocks, abs, shoulders, and arms all at the same time. You have to concentrate on this move rather than falling into the typical pattern you would use when riding a bicycle. The bicycle is a good torso stability challenge. You have to keep everything steady in the hips and torso—no extra movement—as you move your legs. Step-by-Step Instructions Lie on your back and roll your hips up into shoulder stand position. Make sure that you are not too far up on your neck. Check Points:Your weight should be supported by a nice tripod of your shoulders and upper arms.Hold yourself upright with your abdominal and back muscles. Ideally, you will not have a lot of weight on your hands.Shoulders are wide, away from the ears, and the neck is long and relaxedBend the right knee and extend the right leg toward the wall behind you. At the same time, bring the straight left leg over your head, to almost parallel to the floor.As each leg moves into its fullest extension, the left leg bends to come through toward the back wall, and the right leg makes a long arc up and overhead. Basically, this is like pedaling in reverse.Do up to 10 sets of "reverse pedals." Then bring the legs together and use abdominal control to roll back down. Common Mistakes Shoulder stand and bicycle can place a lot of stress on the neck. Your alignment must be excellent and you need to be aware of your positioning. Do not turn your head once you have raised your legs or you may strain your neck. Modifications and Variations Need a Modification If you have neck problems you will want to try this exercise with your back on the floor. You can put your hands under your hips to get a little lift. Up for a Challenge As you get more comfortable with the movement pattern, you can take the legs even further apart so that eventually they move into a wide split before one leg folds and threads past the other one as it arcs toward the ceiling. At advanced levels, you do not bring the hips and torso up to shoulder stand. Rather, you roll the hips up, support them with your hands, but leave hips and torso in a position closer to neutral spine. This requires exceptional pelvic stabilization. It is best to work with an instructor at this advanced level. Safety and Precautions Avoid this exercise if you have any neck or back injury or osteoporosis. It is also not recommended if you have glaucoma, high blood pressure, or any condition where your head should not be lower than your heart. Try It Out Incorporate this move and similar ones into one of these popular workouts: Advanced Pilates Mat Exercises Pilates Workout to Tone the Back of Your Arms By Marguerite Ogle MS, RYT Marguerite Ogle is a freelance writer and experienced natural wellness and life coach, who has been teaching Pilates for more than 35 years. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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