How to do Bicycle

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Difficulty: Medium

Impact Level: Normal

Target Body Parts: abs, upper back, lower back, glutes, hamstrings, quadriceps, shoulders

Instructions

Lie on your back with your legs straight up to the ceiling and your feet softly pointed. Breathe in to prepare and as you breathe out draw the legs over the body and peel the spine up off the floor one vertebrae at a time. Place your hands on the back of your pelvis, your upper arms and elbows are on the floor supporting the pelvis. Reach your legs up to the ceiling so the are at 90 degrees to the floor. You are now in the start position.

Simultaneously stretch your right leg towards the floor and draw your left leg towards your chest, bend the right knee dropping the heel towards the buttock. Taking the bent right leg forward and stretching the left leg back, straighten the right leg and bend the left, dropping the left heel towards the buttock – as if you were riding a bike upside down. Pedal you invisible upside down bike forward 10 times, and then reverse the movement to backpedal 10 times.

To finish bring the legs back together and vertical before sequentially lowering the spine back down to the floor.

How to make Bicycle easier

Practice coming up into the start position safely until you are confident you are strong and stable in your centre before you begin adding on the leg movement.

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