The Side Leg Springs on the Pilates Cadillac or Pilates Tower have several variations including the Bicycle. Side Leg Bicycle requires strength and control. The spring wants to tell your foot and leg what to do but you have to reach from your center into the spring no matter where your leg is in space. Just like most Pilates exercises slow doesn't mean control and fast doesn't mean better. Find a pace that will work for you and reach into the strap and spring throughout. Especially when the spring is closing. Enjoy the stretch at the end!
Stand in the spring even as spring is closing to maintain connection.
Typically done after Side Leg Springs Big Circles. Side Leg Bicycle has the same setup as every other Side Leg Spring. Laying at the back edge of the mat with your head resting on your bicep and the spring along the same side as you're laying is on your top leg. Reach your foot into the loop and top leg over the bottom leg. Press the bottom leg down.
Reach your top leg back as far as you can without arching your lower back. Keeping your knee and foot at the level of your hip bend your knee and reach your heel for your seat. Keeping your knee bent, from your center, pull your knee into your chest then stretch the leg straight, Reach the straight leg back and repeat. Then after 3 reverse. With a bent knee reach your leg back as far as you can then straighten it back there and reach a straight leg forward. Bend and repeat.
The knee often will dip down and the foot will lift up. Make sure that you keep everything level the entire time. Switch sides and repeat all the same Side Leg Spring exercises on the other side.
Be sure to check out more of my Pilates Cadillac exercises. I want to help you continue your Pilates Cadillac training!