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Single Leg Bicycle Kneeling Action

Pilates for Runners Workout

  1. Exhale to extend the hip, reaching a straight right leg back as far as the torso can remain stable.

  2. Repeat steps 2 and 3 for 8-10 repetitions on the right and then 8-10 repetitions on the left. 

Tips: 1. For the most core activation, focus on keeping the shoulders and hips stacked. Think of your torso as laying between two panes of glass...don't touch the glass! Stabilize the supporting shoulder to prevent sinking. The focus again is to maintain stability as the leg moves. You can watch this by making sure the shoulders do not swing forward and back.

  1. To modify, perform the bicycle motion with the upper leg while lying on your side instead of kneeling.

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