Pilates
Pilates Chair Seated Mermaid
The Pilates Chair Seated Mermaid is a spring-assisted seated side bend that trains side-body mobility and abdominal control while you keep your pelvis steady.
- Intermediate
- Compound
- Moderate injury risk
- Rest 30 sec
How to do it
- Sit sideways on the chair with your legs together over one side of the seat.
- Place your feet on the floor or a stable raised support.
- Place the hand nearest the pedal on its top surface.
- Reach your free arm overhead.
- Bend sideways toward the pedal, pressing it downward with a nearly straight arm.
- Return to sitting upright along the same arc, allowing the pedal to rise.
Form cues
- Keep both sit bones heavy.
- Keep your chest facing forward.
- Breathe into the open side of your ribs.
Common mistakes
- Shrugging the supporting shoulderKeep your pedal-side shoulder away from your ear rather than sinking into it.
- Letting the spring pull you uprightSlow the return so the pedal rises smoothly without bouncing.
- Folding forwardKeep your overhead arm in line with your ear rather than reaching toward your knees.
Safety
Forcing the side bend can strain your back or supporting shoulder. An unsuitable spring setting or unstable seat position can cause a sudden pedal movement or loss of balance.
- Check that the chair is stable and its springs and pedal attachments are secure.
- Get hands-on instruction for choosing spring resistance before your first session.
- Use a comfortable bending range rather than aiming to push the pedal to the floor.
- Keep fingers clear of the pedal hinges and spring mechanism.
If you have back or shoulder pain, or cannot sit securely on the chair, choose the mat version or get advice from a physiotherapist first.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Chair
Sets and reps
- Sets
- 1–2
- Target
- 5–8 reps
- Rest
- 30 sec
Complete the same number of repetitions on each side.