Pilates
Pilates Mermaid Side Bend
The Pilates Mermaid Side Bend is a seated side stretch that moves your spine sideways with control. It works your side abdominals while stretching the opposite side of your torso.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Sit upright with your knees bent and your legs folded to your right.
- Place your left palm on the mat beside your left hip.
- Raise your right arm toward the ceiling.
- Bend your torso to the left, reaching your right arm overhead in an arc.
- Return your torso to upright.
- Lower your right arm to your side.
Form cues
- Lengthen through your waist.
- Keep your chest facing forward.
- Keep your supporting elbow soft.
- Breathe into the open side of your ribs.
Common mistakes
- Lifting the opposite hipShorten the bend so your right hip stays settled toward the mat rather than lifting to gain range.
- Shrugging the raised shoulderLeave space between your shoulder and ear instead of forcing your arm closer to your head.
- Dropping into the stretchUse a slow, even pace so you control both the bend and the return.
Safety
Forcing the folded-leg position can irritate your knees or hips. Bending farther than you can comfortably control may strain your lower back.
- Sit on a folded towel if the floor position feels cramped.
- Use a comfortable range without bouncing or pushing into pain.
- Place your supporting hand close enough that you do not need to catch yourself as you bend.
If the folded-leg position causes knee or hip discomfort, try a standing version; seek advice from a physiotherapist if back or joint pain persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 1–2
- Target
- 5–8 reps per side
- Rest
- No rest timer
Complete your repetitions before reversing the leg position to work the other side.