Bicycle (Side-lying)
The side-lying bicycle is a Pilates bodyweight exercise targeting the abdominal muscles and obliques. Performed on the side, it involves a controlled pedaling motion of the legs that challenges core stability and hip flexibility.
How to do it
- Lie on your side with your body in a straight line and your head resting on your bottom arm.
- Bend both knees to a 90-degree angle, stacking your hips and shoulders.
- Engage your core and draw your top knee toward your chest while extending your bottom leg forward.
- Reverse the movement, bringing the bottom knee in while extending the top leg back.
- Continue alternating in a smooth pedaling motion for the desired number of repetitions.
- Switch sides and repeat.
Form cues
- keep your hips stacked throughout
- maintain a steady, slow pace
- pull your belly button toward your spine
- keep your head resting comfortably on your arm
- focus on moving from your core, not just your legs
Breathing: Inhale to prepare, then exhale as you draw the knee toward your chest and engage your core.
Common mistakes
- rocking the hips, which reduces core engagement
- moving too quickly, which leads to momentum instead of muscle control
- letting the top shoulder collapse, which strains the neck
- holding your breath, which creates unnecessary tension
Muscles worked
Primary: abs. Secondary: obliques, hip flexors.
Suggested sets & reps
Get fitter
3 sets × 30 seconds per side, rest 45 s
Lose weight
3 sets × 45 seconds, rest 30 s
Build muscle
3 sets × 15 reps per side, rest 60 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp pain in your hip or back, stop the movement and rest.
- If you have a history of lower back discomfort, keep your leg movements smaller and controlled.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel this in my lower back?
No. If you feel strain in your back, try reducing the range of motion of your legs and focus more on pulling your belly button toward your spine.
How can I keep my hips from rocking?
Imagine you are pressed between two walls. Keep your torso completely still and move only your legs.
How often can I do this exercise?
It is safe to perform 3-4 times per week as part of a balanced core routine.