Side bend (Pilates)

From side-sitting with one hand on the floor, you press up into a side plank as the top arm arcs overhead, then lower the hip toward the mat and lift again.

Side bend (Pilates) family

Side bend (Pilates)

Harder option

From side-sitting with one hand on the floor, you press up into a side plank as the top arm arcs overhead, then lower the hip toward the mat and lift again.

DemandHard

Equipment requiredFloor space

Muscle focusAbs · Shoulders · Hip abductors · Triceps

Written instructions available. A verified 3D demonstration has not been built for this variation.

Source-researched guide. Clinical review is pending.

How to move

Side-sit on the right hip with knees bent, feet stacked (top foot in front), right hand on the floor a little away from the hip.
Breathe out, press into the hand and feet, straighten the legs and lift the hips into a side plank as the top arm sweeps overhead in an arc.
Breathe in and lower the hips toward the mat without sitting down.
Repeat, then switch sides.

Form cues

Press the floor away so you do not sink into the shoulder.
Arc the top arm overhead as the hips lift.
Avoid: rushing, or the hips piking back.

Practice and cautions

3 to 5 each side (the classical sequence uses 3). A suggested starting point. No trial has tested this move on its own.

If your wrists or shoulders hurt, use the knee side plank or a forearm side plank instead. 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.

Add to a routine Log a session

Sources and review status

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

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs, Shoulders. Also: Hip abductors, Triceps.

Equipment

None: body weight and floor space.

Level

Advanced. See the easier and harder options above.

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Questions people ask

What muscles does the Side bend (Pilates) work?

Mainly the abs and shoulders, with help from the hip abductors and triceps.

What equipment do I need for the Side bend (Pilates)?

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

Is the Side bend (Pilates) good for beginners?

It is an advanced move. Build up to it with the Mermaid (Pilates seated side bend) first.

What is an easier alternative to the Side bend (Pilates)?

Try the Mermaid (Pilates seated side bend). Both are written steps in the same progression.