EP90: Side Kneeling Bicycle Video

Side Kneeling Bicycle is a variation on the original Pilates exercise Side Kick Kneeling. Adding a bend of the knee for the bicycle motion further challenges both stability of the torso in neutral and proper knee and hip alignment. Side Kneeling...
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Katherine: Welcome to the Pilates on fifth ultimatePilatesworkouts.com video Podcast. I am Katherine. Kimberly: And I am Kimberley. Katherine: Today’s exercise is side bicycles, side kneeling bicycles. Is it not all our side kicks kneeling? So we’ll start in the same way we start this side kicks kneeling, so the arms will be reaching out to the side, standing nice and tall on the knees, inhale to prepare on the exhale lean over to one side, and you want to keep the femur as perpendicular to the floor as possible. Now the hand comes to the front of the forehead, and the reason we do that, you can just rest this leg for a second, the reason we do that is so if you tend to put your hand on the back of your head is very easy just to pull the neck forward and we don’t want to do this. This is very taxing on the gluteus medius so the leg better is lifted which is why I had to put her leg down, well I beveled alright, now she is going to lift her leg up, so it’s nice and parallel to the floor and the bicycles begin. Inhale bring the leg forward, exhale bend the knee and reach the leg back. So you are only reaching the leg back in to its much extension as you can keep the toes so nice and stable. This is the core stability exercise, exhale back one more time just we inhale, exhale back and now reverse this, so bend your knee here, reach it up and press back. Then reach forward and pressing back and the whole time the pelvis is not tipping posteriorly or anteriorly the rib is staying nice and close. And the supporting leg and the working leg are getting a nice work out especially in the gluteus medius to finish, the leg is out stretch and then you pop up and then normally you would do the other side as well, but we are really going to do one side here. And that was the side kneeling bicycle, if you would like more information on our New York studio Pilates on fifth our certification program that Pilates academy international are on our new web site ultimatePilatesworkouts.com, log on either to Pilatesonfifth.com, or to ultimatePilatesworkouts.com. Kimberly: Also free thing, Katherine: Yes lots of free things on alternate Pilates work out .com, Thank you. Kimberly: Bye.

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