I am in love with Side Sit Ups! ANYWHERE they happen in the Pilates studio is fine by me. But I especially love them on the Ladder Barrel. With at least two options for the ideal version of the exercise, almost anyone can add these into their Pilates repertoire. As you advance, there are many more places you can go! Side Sit Ups not only help you work your center they also help you strengthen your side body, inner thighs, and hips allowing you to do better in all of your Pilates exercises and life. Having a strong side body is key and not many workout regimens offer this strength.
Standing in your legs, find as much length as possible as you move.
There are two variations for Side Sit Ups depending on your strength and flexibility choose the one that is right for you. An easier version is to do them standing. Standing inside the Ladder Barrel, place on hip on the barrel and your top foot on the back frame and your bottom foot on the front frame. If it's uncomfortable, place a pad under each foot. Your hands can layer behind your head or reach up for the sky. Lift yourself UP and OVER the barrel. It's easy to think "down" but you want to make yourself the shape of the barrel. Lift UP and OVER an imaginary barrel on the other side. Repeat 3-5x on both sides
Another set up for the Side Sit Ups is with one foot parallel on the bottom rung and the other foot turn out, on your arch/heel on the second rung from the top. Your bottom leg may be straight or bent until you feel strong and secure in your legs. Hands behind your head or reaching up from your back repeat the same motion as the standing version. Lift UP and OVER the barrel and then UP and OVER the other side. You want to find as much length as possible. Repeat 3-5x on both sides.
Be sure to check out more of my Pilates Ladder Barrel exercises. I want to help you continue your Pilates Ladder Barrel training!