Pilates Side Bend

A standing or seated lateral flexion exercise that stretches the obliques and lateral core muscles.

Instructions

1. Stand with your feet together or slightly apart, or sit upright on the mat.
2. Raise one arm overhead while keeping the other arm at your side or across your body.
3. Inhale and prepare your core.
4. Exhale and slowly bend your torso to the opposite side, creating a long line from your feet through your raised arm.
5. Keep your shoulders stacked and avoid rotating your torso forward or back.
6. Hold the stretch briefly, feeling the lengthening along the entire side of your body.
7. Inhale and return to center, maintaining control throughout the movement.
8. Repeat on the other side for the prescribed number of repetitions.

Tips

• Focus on bending from the waist rather than collapsing into the hip.
• Avoid twisting your torso; the movement should be purely lateral flexion.
• Keep your core engaged to protect your lower back throughout the exercise.
• Breathe steadily and avoid holding your breath during the stretch.
• Perform the movement slowly and controlled to maximize the stretch.
• Increase the intensity by creating more height through the raised arm.