Bicycle

Hold your torso solidly in one position. Avoid any twisting motion. Support your back with your hands firmly.
Use the top leg as a counterweight to the pedaling leg. This top leg should remain aligned almost perpendicular to the floor.
Pedal each leg as low as possible, bending it only at the deepest point in the stretch.
Flow continuously as though you were actually pedaling a bicycle.
Draw the navel in and up to avoid arching the back.
Focus on making each pedal as long as possible. Quick, shortened movements will diminish the benefits of the exercise.
Head remains on the mat.
Neck and shoulders are relaxed.

Who can benefit from a Pilates workout?

Anyone and everyone! Pilates strengthens the more important part of your body -- the core. 

This is the area that helps you stand, move and balance properly.

It is also the area most prone to injury, mainly back problems. 

Back problems can leave you unable to carry out even simple routine tasks, like sitting, standing for long, etc.

It is imperative for everyone to have a strong core; no other form of exercise focuses as much on this as Pilates.

For decades, it's been the exercise of choice for dancers and gymnasts (and now Hollywood actors), but it was originally used to rehabilitate bedridden or immobile patients during World War I.

Pilates is a body conditioning routine that seeks to build flexibility, strength, endurance, and coordination without adding muscle bulk. In addition, Pilates increases circulation and helps to sculpt the body and strengthen the body's "core" or "powerhouse" (torso). People who do Pilates regularly feel they have better posture, are less prone to injury, and experience better overall health.