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Mermaid on the Mat

Home  »  Pilates Mat Exercises | Free Tutorials   »   Mermaid on the Mat
  • June 17, 2024
Table of Contents
mermaid on the mat online pilates classes
  • Difficulty: Beginner/Intermediate
  • Equipment Needed: Mat (I love using the Contrology Folding Mat.)
  • Reps: 3 bends, 1 counter stretch
  • Warning: Not ideal for some back, shoulder, neck or knee issues.
  • Questions: Contact us here

Mermaid on the Mat

Pilates Mermaid on the Pilates Mat is one of the best ways to understand how your spine can bend to the side and prepare you for Side Bend on the Mat. If done well, Mermaid feels strong and stretchy. If focused on choreography you will maybe feel the stretch. Focus on the length and the side bend strength will come!

Focus on the length and the side bend strength will come!

Sit on one hip and bend your knees pulling your feet towards you. Ideally, legs are stacked. But, it’s ok to stagger the legs so that you can sit tall. Reach your tailbone towards the floor. Hold your top ankle with one hand. Lift the other arm up to the ceiling from your back. Sit tall.

Lifting tall work both sides up and over your legs. For the first rep, you may only get to where the ceiling meets the wall. Then sit back up tall. Use your waist to move you back up. Side bend up and over again. Maybe you can go a little further, like the middle of the wall. Sit back up. On the third rep see if you can go a little further maybe where the floor meets the wall? However, do not focus on how far you are side-bending. Focus on both sides bending as long as possible. Then counter stretch. Side bend the other way. Place your forearm on the floor and work your waist up. Stretching the new top arm over from your back. Use your waist to lift back up!

Place both hands behind you and “teaser kick” both legs over to the other side. Repeat on the other side.

As Mermaid gets stronger replace with Side Bend.

Be sure to check out more of my Pilates Mat exercises. I want to help you continue your Pilates Mat training!

By lesley.logan

Lesley Logan, NCPT, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorial videos, where you can also find weekly online mat classes and workshops. When not teaching from her studio in Los Angeles, Lesley can be found traveling the world leading Pilates retreats, or offering Pilates business coaching to studio owners and other instructors through her private mastermind group. Connect with Lesley on instagram @lesley.logan or through the contact page on this site.

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MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

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>> Wondering what mat I’m using? You can find out more here.

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>> Wondering what mat I’m using? You can find out more here.

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Online Mat & Reformer Pilates Class Descriptions:

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Online Mat & Reformer Pilates Class Descriptions:

We are in a no judgement zone this week as we fly through the orders doing just one rep of each exercise before moving on!!!

Our “1 rep drill” or our “1 and done” theme is in its 3rd year, so it’s basically tradition to do class this week. It’s also been a favorite because I add in some accessible options for everyone to try.

If you’ve done this in the past, you know the Mat order goes FAST - so we’ll be doing a few rounds with props and no props. You can do the whole class or you can pick your favorite round and just do that! It’s a week filled with CHOICES!!

If you’ve done this in the past, you know the Reformer order is LONG - so I do cut just a few moves throughout to be as close to 30 minutes as possible. Again, I added accessible options throughout, so everyone can go through the order!

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Get ready to be ONE & DONE!!

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    >> Wondering what mat I’m using? You can find out more here.

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    >> Wondering what reformer I’m using? You can find out more here.

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    Online Mat & Reformer Pilates Class Descriptions:

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    Mat props: Magic Circle or a ball or your imagination!
    Reformer props: Magic Circle or theraband or ball

    See ya in class,
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    Online Mat & Reformer Pilates Class Descriptions:

    As we all get older, your balance may be something you notice declines. I love working on balance because if you’re not present in the moment, or even thinking of something else, you can lose your balance. You can also lose your balance by favoring one side more than the other, whether it’s right/left sides in terms of limbs, or inner and outer edges of the foot that you’re standing on.

    Let's check in with our balance in this week's classes. In fact, we're going to bookend our classes - a balance check at the start of class, and at the end of class - to see how our practice affected our balance.

    No props for the mat or reformer.

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    >> Wondering what mat I’m using? You can find out more here.

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    >> Wondering what reformer I’m using? You can find out more here.

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