Pilates exercises explained

Side Bend

In the Side Bend Pilates exercise, we bring our spine into lateral flexion. That is, we bend the spine to the side and bring the body from the toes to the head in a large arc. This strengthens the entire lower side of the body while opening and stretching the upper side.

In addition, the exercise promotes trunk stability. The reason for this is the balancing on the hand and feet.

The exercise "Side Bend Prep" optimally prepares you for this exercise.

Exercise description

Sitting on one buttock, the bent, erect front leg hooks the heel into the foot angle of the bent back leg. The supporting hand lies flat on the mat at some distance from the hip. Your fingertips point away from your body. The free hand rests on the knee. Inhaling shift the weight to the supporting hand, press the feet into the mat and use the legs to push the torso in an arc toward the ceiling. The free hand lifts in the same way towards the ceiling and then further parallel to the head.

In the exhalation we come back to the mat.

We repeat this exercise 3 to 6 times per side.

Frequently asked questions

What to do for wrist pain?

Move the hand a little further away so that the angle in the wrist increases slightly.

Switch sides after each repetition to allow the joint to become accustomed to the load.

Support on the forearm. Make sure that the alignment of the shoulder girdle is not too steep.

Pro Tip From Maria

Before you push yourself off the floor, feel yourself again into the shoulder blade to see if it is also "folded" towards the ribcage.

If the feet are brought closer to the buttocks, the lateral tilt increases. When the feet are positioned further away, more control of the lateral trunk muscles is required.

Imagine, your body is like a slice of toast in the toaster and must be pressed up between the heating rods.