Prep for Side Bend on the Mat

There are 5 spine shapes in Pilates. Finding your long, strong Side Bend requires your hips strength. Most people fall into their shoulders on this exercise.

  • Difficulty: Intermediate
  • Equipment Needed: Mat (I love using the Contrology Folding Mat.)
  • Reps: 3-5
  • Warning: Not ideal for shoulder issues.
  • Questions: Contact us here

Prep for Side Bend on the Mat

** Private online Pilates sessions available with Lesley Logan on request, click here **

Side Bend on the Pilates Mat is more than a Side Plank. It's an essential exercise to understand the connections so that you can strengthen your side body. And also practice one of the few side bends in the Mat and in most fitness workouts. There are 5 spine shapes in Pilates (and life) and finding your long and strong Side Bend requires your hips to lead the way. Most people fall into using their shoulders on this exercise. But, with these tips hopefully, you find the hip strength to get out of your shoulder and into your center.

Aim bicep so it's pointing over your middle finger, lift from your hips.

During Side Bend it's a must that you find your arm reaching and connecting from your back. It's also key that you do not lock your elbow out and hang out into your wrist. So in this video, we will cover some prep exercises you can do to find the lift from your hips, and the strength to connect your arm to your back.

Side Bend Prep: Come on to your forearm with bent knees. Your elbow is under your shoulder and your knees are slightly in front of you. Then you will open the front of your hips as you lift them up. Standing on your forearm and shins. Your top arm and leg will lift. Lower down and repeat.

Side Leg Kicks: Never underestimate the power and strength this series prepares you for. It helps you strengthen your outer hips and find length in your spine.

Arms...this is a connection you can find throughout your Mat practice. Find your arm strength in your Saw, Spine Twist, ab series, Swan and more.

If you find yourself feeling it in your shoulder it's because you are IN your shoulder. Make sure your bicep is pointing over your middle finger as you go up and down.

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

Loving this Pilates exercise tutorial? Take weekly online Pilates mat classes with Lesley Logan.

Enjoying Lesley's teaching style? Willing to travel? Explore the world while maintaining your practice by joining Lesley on a Pilates retreat.

Leave a comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.