( BICYCLE )

VARIATIONS

If you lack the flexibility in your lower back or the strength to lift and support your body off the floor, the variations are good options. You can use these modifications to build the strength required to perform the main exercise.

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WITH A SMALL PILATES BALL

1. Sit on the floor with your knees bent and place a small Pilates ball at your lower back. Relax your arms at your sides and place your hands flat on the floor.

2. Lean backward and place your forearms flat on the floor.

3. Extend your right leg at a 45-degree angle from the floor while bringing your left knee toward your chest.

4. Extend your left leg at a 45-degree angle from the floor while bringing your right knee toward your chest. Perform the last two steps 12 times.

SITTING IN A CHAIR

1. Sit in a chair with your feet flat on the floor. Place your hands on the sides of the chair.

2. Raise your right leg and bring your right thigh toward your chest. Straighten your left leg, pressing through the heel of your left foot.

3. As you lower and straighten your right foot, raise your left leg and bring your left thigh toward your chest. Perform the last two steps 10 times.

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BACK FLAT ON THE FLOOR

1. Lie on your back on the floor with your knees bent to form a 90-degree angle with your legs. Relax your arms at your sides.

2. Bring your left knee toward your chest and extend your right leg toward the ceiling.

3. Bring your right knee toward your chest and extend your left leg toward the ceiling. Perform the last two steps 12 times.