Pilates: The Bicycle

Step 1: To prepare

Lie down on your mat with your knees bent, back in imprint and arms resting on the floor by your sides.

From here pick your feet off the floor and keeping your elbows wide, place your hands behind your head.

Step 2: The exercise

Inhale and lengthen the back of your neck, exhale and lift your upper body off the mat.

Inhale here, exhale stretch one leg and rotate toward the bent knee, inhale to the centre, exhale to rotate to the other side.

Repeat this 6 times on each side, keeping your elbows wide and shoulders down throughout.

When you finish, inhale with both knees bent then exhale to return your body and feet to the mat.