Pilates Side Bend

A lateral trunk exercise from a side-supported position: the hips lift and the top arm reaches overhead, bending the body sideways over the supporting arm.

How to do it

1. Sit on one hip with the legs bent to the side and the supporting hand on the floor under the shoulder.
2. Press into the hand and the lower leg to lift the hips off the floor.
3. Reach the top arm overhead so the body forms a long arc from the hand to the feet.
4. Lower the hips under control back towards the mat.
5. Complete the repetitions and change sides.

Tips

• Push the floor away so the supporting shoulder stays stacked and stable.
• Reach the top arm long rather than collapsing sideways.
• Keep the movement smooth; the lift and the lower take the same time.

Muscles

Primary: Glutes (medius), Obliques

Secondary: Front deltoid, Transverse abdominis