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Side Sit Ups Advanced on the Pilates Ladder Barrel

AdvancedStrengthTier T3

An advanced side bend over a Pilates ladder barrel. You lie draped on your side with the bottom leg anchored and the top leg reaching, hands behind your head, and lift your waist up and over the barrel.

Targets: Thoracic Spine
Muscles: Rectus Abdominis

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Side-drape over the ladder barrel with the bottom leg anchored at a rung.
  • Take the top leg off the upper rung and reach it straight to the high diagonal with the hands behind the head.
  1. A man lies side-draped over the ladder barrel, his bottom leg hooked at a rung, his top leg reached straight to the high diagonal, hands behind his head.

    Step 1 of 5

    Side-drape over the barrel, bottom leg anchored, top leg reached to the high diagonal, hands behind the head.

  2. His waist has lifted up and over the barrel so his trunk side-flexes down over the arc, both legs still long.

    Step 2 of 5

    Lift the waist up and over the barrel, going only as low as both sides keep length.

  3. His waist is lifting back up through the side line, trunk rising over an imaginary barrel toward the ladder.

    Step 3 of 5

    Lift the waist back up and over an imaginary barrel toward the ladder.

  4. His trunk sits tall at the top of the side bend, the waist lifted toward the ladder, both legs long and the top leg still floating.

    Step 4 of 5

    Hold the lifted side line with both legs reaching long, then repeat.

  5. A man lies side-draped over the ladder barrel, his bottom leg hooked at a rung, his top leg reached straight to the high diagonal, hands behind his head.

    Step 5 of 5

    Side-drape over the barrel, bottom leg anchored, top leg reached to the high diagonal, hands behind the head.

Safety Information

Warning: this is Advanced and is not ideal for those with hip or back issues. Use a wall and a nearby person when learning. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.