Mermaid (Pilates seated side bend)

Sitting with the legs folded to one side, you reach one arm overhead and bend sideways away from it, then lean onto the other hand and bend the other way: a long stretch along the side of the trunk.

Side bend (Pilates) family

Mermaid (Pilates seated side bend)

Easier option

Sitting with the legs folded to one side, you reach one arm overhead and bend sideways away from it, then lean onto the other hand and bend the other way: a long stretch along the side of the trunk.

DemandEasy

Equipment requiredFloor space

Muscle focusBack · Abs · Shoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

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Source-researched guide. Clinical review is pending.

How to move

Sit with both knees bent and folded to the right (side-sitting), or cross-legged. Rest the left hand on your shins or ankles.
Breathe in and reach the right arm up beside your ear.
Breathe out and bend to the left, lengthening the right side of your waist. Keep both sit bones heavy.
Breathe in and come back upright.
Place the right hand on the floor a little away from you, lift the left arm and bend to the right, sliding the hand further out.
Repeat, then fold the legs the other way.

Form cues

Keep both sit bones heavy.
Lengthen up before you bend.
Avoid: collapsing forward, or hunching the shoulder by your ear.

Practice and cautions

3 each direction, each side. A suggested starting point. No trial has tested this move on its own.

If side-sitting bothers your knees or hips, sit cross-legged, on a block or on a chair. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

STOTT PILATES (Merrithew) · Five basic principles: breathing, pelvic and rib cage placement, shoulder blades, head and neck ↗

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back, Abs. Also: Shoulders.

Equipment

None: body weight and floor space.

Level

Beginner. See the easier and harder options above.

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Questions people ask

What muscles does the Mermaid (Pilates seated side bend) work?

Mainly the back and abs, with help from the shoulders.

What equipment do I need for the Mermaid (Pilates seated side bend)?

No equipment: your body weight and a little floor space.

Is the Mermaid (Pilates seated side bend) good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Side bend (Pilates).

How do I make the Mermaid (Pilates seated side bend) harder?

Progress to the Side bend (Pilates), or add load, range or slower lowering once your form is solid.