How to Perform 
Bicycle Kicks

This exercise is derived from Pilates. It is a top quality movement that demands the person training to hold the body strong. It is certainly not a beginner workout exercise, take your time to build up to this one...

When doing any floor exercise a yoga mat is highly recommended, normal carpet can give you carpet burns!

Starting Position: 

• Begin by lying on your back, head resting on the floor

• Bring your feet to table top position (legs at 90 Degrees) keep your head on the floor and your hands down by your sides, palms facing towards the floor.

• Straighten your left leg towards to the ceiling and begin to make a circular motion, then include the right leg.
• The circular motion should be about the size of a dinner plate
• To increase the intensity continue to pedal the bike but lower the legs closer towards the floor, do this very slowly. 
• Do the exercise for 30 seconds, lower the legs to the floor slowly.

Breathing:

• Slow and controlled through the entire movement, in through the nose and out through the mouth

• Increase your intensity by lowering your legs closer to the floor and slowly placing your hands further towards your head and eventually above your head.
• If the lower back hurts you are pushing to hard, bring back the intensity so it does not hurt, you will still get a great workout!