Bicycles
Starting Posture
Begin lying on your back on a yoga mat with your hands behind your head, elbows out to the sides, and legs lifted and bent at a 90-degree angle.
How to Exercise
Engage your core and lift your head, neck, and shoulders off the mat. Twist your torso to bring your left elbow towards your right knee while extending your left leg straight out. Switch sides by bringing your right elbow towards your left knee while extending your right leg straight out. Continue alternating sides in a pedaling motion for a total of 12 reps per side.
Breath Control
Inhale as you twist and extend your leg, exhale as you return to the starting position.
Common errors
Common mistakes include pulling on the neck, lifting the hips off the mat, and rushing through the movement. Maintain control and proper form for the best results.
Weights
Grips
Variations
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Focus on keeping your elbows wide and not pulling on your neck during the movement. Keep your lower back pressed into the mat throughout the exercise.
Cautions
Avoid straining your neck by using your core to lift your head and shoulders. If you experience any discomfort in your lower back, modify the movement by keeping your knees bent at a 90-degree angle.