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A Pilates bicycle a day keeps your hips flexible.



Pilates 7.30 pm in-person class at Bearsted


Our topic today is the pilates bicycle exercise.


Lie on your back. Breathe in and breathe out. Float your right leg up to the tabletop now your left knees are in line with your hips. Engage your lower abdomen imprint your lower back slightly to the floor. Head relaxed down on the mat or a yoga block under the head. For support. Breathe in and as you breathe out, start to pedal forwards, flicking your heel towards your buttocks. Keep your back down, shoulders back. Don't lose abdomen engagement. If the back begins to arch, place a towel folded up in the lower back or extend your legs up to the ceiling with your knees slightly over your hips. Now reverse the peddling drawing the knee inwards toward the chest.

Keep breathing

well done, everyone. You worked hard last night; keep practising your bicycle for hips.

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