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How to Do the High Bicycle in Pilates

Learn how to do the high bicycle, an advanced Pilates Mat exercise, from Core Pilates NYC instructor Sarah Ruback in this Howcast workout video.


Next we have high bicycle, which follows right after high scissors. So, we find the same position to start. So, you'll lower your hands towards your sides, Madelyn. Extend your legs out to 45 degrees. Breathe in to prepare, then breathe out and lift your legs overhead. Always remember there's lots of exercises in this position in advance. So, you must be balanced between the shoulder blades here, not up on the neck. Then bring your hands underneath your hips for support. Lean your pelvis into your hands and bring your legs to an angle that's more like 45 degrees. You'll begin to lower the right leg down toward the mat, then pedal it toward you. Then reverse and switch the other leg here. That's it, you'll keep switching legs. And reach long toward the front edge of the mat. There you go. And now reverse this. So, this is even more of a challenge than high scissors because you have to deal with the instability of bending the knee. Usually when a joint is straight, it's safer and more rigid. This experiments with trying to bend through while keeping control. Now, stretch both legs up toward the ceiling, lower your hands down toward the mat and articulate your spine back to the mat. Then hug your knees towards your chest. And that's high bicycle.

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