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Side Bend on the Pilates Mat

AdvancedStrengthTier T3

You sit on one hip with your knees slightly bent and one hand planted slightly in front of your shoulder. You press your bottom hip up until you stand on your hand and feet, with your hips stacked and your chest open.

Targets: Shoulder

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

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit on one hip with the knees slightly bent and the same-side hand planted slightly in front of the shoulder, fingers pointing away, the hand in one line with the feet.
  • Pull the shoulder onto the back and press the bottom hip up to stand on the hand and feet.
  1. He sits on one hip on the mat, his knees slightly bent and his same-side hand planted just in front of his shoulder with the fingers away, the hand and feet on one line.

    Step 1 of 5

    Sit on one hip with your knees slightly bent and your hand planted slightly in front of your shoulder, fingers pointing away, your hand and feet in one straight line.

  2. He is lifted into a side plank standing on his planted hand and feet, his hips stacked upward and his chest open toward the front.

    Step 2 of 5

    Pull your shoulder onto your back and press your bottom hip up until you stand on your hand and feet, hips stacked and chest open.

  3. His hips dip toward the mat under control while the planted hand and feet keep the side line, the legs straight.

    Step 3 of 5

    Lower your hips back down toward the mat with control, the hand and feet still carrying the line.

  4. He lifts his hips back up with straight legs as his top arm arcs up and over his head, his gaze held forward.

    Step 4 of 5

    Lift the hips again with the legs straight while the top arm moves up and over, gazing straight ahead.

  5. He sits on one hip on the mat, his knees slightly bent and his same-side hand planted just in front of his shoulder with the fingers away, the hand and feet on one line.

    Step 5 of 5

    Sit on one hip with your knees slightly bent and your hand planted slightly in front of your shoulder, fingers pointing away, your hand and feet in one straight line.

Safety Information

Pull the shoulder onto the back and press the bottom hip up, keeping the work in the seat rather than dumping onto the shoulder. Warning: those with shoulder issues are to skip or be mindful of the shoulder connection. 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.