Pilates
Pilates Bicycle
Pilates Bicycle is an inverted mat exercise where you support your pelvis with your hands while pedaling your legs. It challenges abdominal control and coordination as your legs move through a large range.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 1 min
How to do it
- Lie on your back with your arms beside you and legs pointing toward the ceiling.
- Roll your pelvis off the mat into a shoulder stand.
- Support the back of your pelvis with your hands, elbows resting on the mat.
- Reach one leg away from your head while the other stays angled overhead.
- Bend the lowered leg to sweep its heel toward your buttock.
- Exchange your leg positions in a continuous pedaling motion.
- Reverse the pedaling direction after your planned repetitions.
- Roll your spine back onto the mat with your knees bent and arms beside you.
Form cues
- Keep your elbows close.
- Keep your pelvis still as legs switch.
- Reach long through your toes.
- Breathe continuously through the pedaling.
Common mistakes
- Reaching the lower leg too farShorten the downward reach so your lower back does not arch farther as the leg descends.
- Rushing the leg exchangeUse a slow, even rhythm rather than swinging your legs through the cycle.
- Only bending the kneesMove each thigh through a comfortable split before folding the knee to create a full pedaling pattern.
Safety
Losing balance in the inverted position can cause a fall or shift pressure onto your neck. Fatigue and an oversized leg reach can also strain your lower back.
- Learn the supported shoulder stand with in-person instruction before adding the bicycle motion.
- Keep your weight across your shoulders and upper arms, not your neck.
- Keep your head centered; never turn it while inverted.
- End the set if your hands slip or you cannot maintain support.
If you have neck or back problems, osteoporosis, or restrictions on inversions, use the side-lying version or seek guidance from a physiotherapist or doctor first.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 1–2
- Target
- 4–6 reps per direction
- Rest
- 1 min
Count one complete pedal cycle involving both legs as one rep.