- Difficulty: Beginner/Intermediate
- Equipment Needed: Small Barrel (I love using the Small Barrel.)
- Reps: 3 each direction
- Warning: May not be ideal for some hip or low back issues.
- Questions: Contact us here
Leg Series: Bicycle on the Small Barrel
Bicycle on the Pilates Small Barrel is part of the Leg Series and is a great exercise for training your High Bicycle and more importantly, opening your hips and strengthening your hamstrings and glutes. Use the Pilates Small Barrel to support your pelvis and work the legs in both directions. Also, it’s tempting to want to watch your legs. But maintaining the gaze to the ceiling will help strengthen your upper back and maintain reach in all directions. When ready try the Bicycle on the Spine Corrector. And then even work towards High Bicycle.
Think Single Leg Kick as you pull leg in. Bicycle away from your face.
Typically done from Scissors. Frog the legs out to the high diagonal. If resetting, lay on the mat with barrel in front of hips, hands on handles and shoulders on the mat, gaze to ceiling. Lift your hips as if doing Rolling Like a Ball and pull barrel under hips. Hips on arch. Heels together toes and knees apart.
Frog legs out to the high diagonal. Reaching on leg long and low towards the mat. Go as far as your hips remain on the arch of the barrel. Then pull the heel along the mat if possible to the barrel. Pulling the bent knee in towards your center as the other leg stretches out to cycle in. Bicycle your legs 3x each side then reverse the direction.
It’s tempting to bicycle over your chest and face. Work the legs as far away from you as you can. Feel the hamstrings and glutes pull your heel to the barrel and your seat. Then as you straighten the leg feel the stretch of the back of your leg. If going well Frog in and Transition into Frog to V. Or transition into Rolling In and Out.
Be sure to check out more of my Pilates Small Barrel exercises. I want to help you continue your Pilates Small Barrel training!
