INTERMEDIATE
The side Bend I is a classic Pilates exercise that works to strengthen your core and increase spine flexibility. By maintaining a straight and even spine through the hips, you will transfer weight from the arms and upper body, avoiding unnecessary strain. Your shoulders are particularly vulnerable in this exercise—keep them supported and stable.
Lie on your side with one arm underneath and bent, aligning the elbow under the shoulder. Place your other arm on top leg. The legs are strongly squeezed together in adduction, with legs parallel and feet flexed. Inhale, and draw your navel toward your spine.
Exhale, press into the elbow, and lift the hips off the mat, creating a straight line between the heels and the head. Inhale, slowly returning to the starting position. Repeat sequence five to six times, keeping your legs tight and buttocks squeezed.
ANNOTATION KEY
Bold text indicates active muscles
Gray text indicates stabilizing muscles
* indicates deep muscles
DO IT RIGHT
LOOK FOR
• Lifting your hips up high to take some weight off your upper body.
• Elongating your limbs as much as possible.
AVOID
• Allowing your shoulders to sink into their sockets or rise up to your ears.
BEST FOR
• adductor magnus
• latissimus dorsi
• pectoralis minor
• pectoralis major
• triceps brachii
• obliquus externus
• obliquus internus
• gluteus medius
QUICK GUIDE
TARGET
• Leg abductors and adductors
• Latissimus dorsi
• Pectoralis muscles
BENEFITS
• Stabilizes the spine in neutral with the support of the shoulder girdle
NOT ADVISABLE IF YOU HAVE
• Rotator cuff injury
• Neck issues
