Let's start with the "don'ts" first. De Winter often sees people pedaling their legs so fast that it negatively impacts their form. Many individuals might be overwhelmed by this challenging pose, but speeding up isn't the solution to getting through it, she says. When you pedal super fast, it can cause your torso to twist, turn, and lift off the ground. The move is not designed to have you turning your entire body. De Winter advises that you keep your pelvis level and flat against the floor and engage your core as you lift each leg up. There should be a slight amount of shifting between your sides when you alternate legs, but your pelvis and lower back should remain on the floor.
De Winter also sees students holding their hands behind their necks and pulling too hard. This pulls the head farther forward than necessary. Placing your hands behind your head is more of a stabilization technique that helps you focus on using your core and legs to perform the movement. So to correct this, De Winter suggests imagining that your hands are merely resting like they would on bicycle handles. Your legs and core really take center stage here, and their strength might surprise you—once you get the form down.
Ready to give this a try? All you need is a mat and some comfy clothes to get this bicycle move going.
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