Korin´s Pilates Challenges - the Bike!

Added:Mon, 31st May 10

This movement takes the “Scissor” one step further. It is slow and controlled. You should not put all of your body weight on your hands – try to use the core to stabilise. By the time we get to the “Pike” you will be taking your hands away, so try to get used to doing this exercise without them!

1

• From the relaxation position, lift your legs straight up in the air
• Place arms and hands firmly on the mat
• Lift the bottom and legs up off the mat straight up in the air
• Take the legs up, feet in line with the head

2

• Place hands under the lower back for support
• Lift the legs higher toward the ceiling

3

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• Bend one leg and let the foot drop toward the bottom
• Keep the other leg straight and drop toward the head
• Start to make a cycling movement
• Lengthen legs as you rotate and squeeze inner thighs
• lifting the legs in the air as you rotate

And for my final challenge in this series - the Pike! Watch this space

Quick Tip!

• Lift up from bottom
• Lengthen legs and squeeze inner thighs
• Engage the “powerhouse” – buttocks, thighs and abs
• Don’t roll back onto your neck – keep weight on shoulders
• Prevent hips and bottom from dropping down
• Don’t roll back on neck