Pilates
Pilates Chair Side-Lying Oblique Press
The Pilates Chair Side-Lying Oblique Press trains the side abdominal muscles through controlled sideways bending while one hand guides the spring-loaded pedal.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Isolation
- Higher injury risk
- Rest 45 sec
How to do it
- Position your lower hip sideways across the seat, with your legs extending away from the pedal and your feet staggered on the floor.
- Place your lower hand on the pedal beneath your shoulder.
- Lengthen your torso into a straight line from your hips to your head.
- Lower your torso sideways toward the pedal, pressing it down with a nearly straight arm.
- Lift your torso back to the starting line as the pedal rises beneath your hand.
Form cues
- Keep your neck long.
- Leave space between shoulder and ear.
- Exhale into the lift.
Common mistakes
- Rolling forward or backwardKeep your upper hip directly above your lower hip throughout the movement.
- Pumping with the elbowMaintain a consistent elbow angle so the movement comes from your torso rather than an arm press.
- Bending too farUse a smaller range that lets you bend smoothly without collapsing your lower waist against the seat.
Safety
Losing your hand or hip support can cause a fall from the elevated seat. An uncontrolled spring return can pull your supporting arm upward and strain your shoulder or back.
- Have a qualified Pilates professional select the spring setting and assist with your first attempts.
- Check that the chair is stable, the springs are secured, and split pedals are connected for single-pedal use.
- End the set when you can no longer control the pedal's return.
- Before dismounting, let the pedal reach its resting position under control.
If you have shoulder, wrist, or back pain, or difficulty balancing on the seat, get advice from a physiotherapist before attempting this version.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Chair
Sets and reps
- Sets
- 2
- Target
- 6–10 reps per side
- Rest
- 45 sec
Start with a short, comfortable range rather than trying to reach the pedal's full travel.