Pilates
Pilates Banana
Pilates Banana is a side-lying exercise in which you lift your upper body and legs together. It trains your side abdominal muscles and outer hips while challenging trunk control.
- Intermediate
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Lie on your side with your legs straight and stacked.
- Extend your bottom arm overhead beneath your head.
- Place your top fingertips on the mat in front of your chest.
- Lift your head, upper chest, and both legs a few inches into a shallow sideways curve.
- Lower your upper body and legs back to the mat.
Form cues
- Reach long through your toes
- Exhale as you lift
- Keep your ribs over your pelvis
Common mistakes
- Rolling backwardKeep your top hip directly above your bottom hip, with both hip bones facing forward.
- Pushing hard through the top handUse your fingertips only for balance rather than pressing yourself off the mat.
- Leading with your headKeep your neck aligned with your chest instead of pulling your ear toward your shoulder.
Safety
Jerking into the lift or forcing a large curve can strain your neck or lower back, especially as you fatigue.
- Use a padded mat to cushion the side of your hip.
- Start with a small lift before attempting a larger range.
- End the set when you can no longer lower smoothly.
If you have neck or back pain, choose a supported side-leg lift or ask a physiotherapist whether this movement suits you.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps per side
- Rest
- 45 sec
Complete the same number of controlled repetitions on each side.