How many reps of the Pilates side bend should someone new to it do?

Work up to 2 sets of 5 slow reps on each side, pausing briefly at the top of the arc before lowering. Once the hips stay lifted and the supporting shoulder feels stable for all 5, add a third set of 5 before chasing more reps or a longer hold at the top.

How do you make the Pilates side bend easier or harder?

To make it easier, keep the knees bent and stacked through the whole set instead of straightening the legs, which shortens the lever and lowers the load on the shoulder. To make it harder, straighten the legs fully and hold the peak of the bend for two or three breaths before returning.

What is the Pilates side bend good for, and when should you avoid it?

It builds frontal-plane strength and control in the trunk and shoulder, the kind of side-to-side stability that a lot of straight-ahead training skips, and works well as a finisher in a side-lying series. Skip it if you have a shoulder impingement or wrist pain, since the whole exercise loads one arm and wrist while your body weight presses down through it.

Intermediate

Pilates Side Bend

A striking display of lateral strength that fuses a side plank with a dynamic bend. Pressing the hips off the floor loads the supporting shoulder and outer hip, while the top obliques draw the ribcage into the overhead arc. It builds true frontal-plane control of the trunk and is a staple finisher for the side-lying repertoire.

Equipment: Body Weight
Body part: Abs, Shoulder
Type: Balance, Pilates, Strength
Browse by muscle: Abdominal External Oblique, Gluteus Medius
Browse by movement: Core Brace

How to do it

1
Sit on one hip with the knees bent and stacked, the bottom hand planted out to the side under the shoulder.
2
Press into the hand and lift the hips high, straightening the legs into a side support line.
3
Sweep the top arm overhead and reach up and over into a long side bend.
4
Exhale and return the arm as you lower the hips back toward the start with control.
5
Keep the supporting shoulder stable and away from the ear the whole time.
6
Complete the reps and switch to the other side.

Tips

Drive through the outer edge of the bottom foot and the supporting hand together to protect the shoulder.
Lift the hips as high as you can before adding the overhead reach; do not sag.
Lead the bend with the ribcage, not by throwing the arm.

Variations

Common mistakes

The top foot slides ahead of the bottom foot as the hips lift, turning the straight side line into a twisted stack.
The supporting wrist hyperextends under the load instead of pressing flat into the floor, shifting stress onto the joint instead of the shoulder.
Once the arm reaches overhead, the ribcage tips back toward the floor, turning the side bend into a backbend instead of a lateral arc.
The top hip rotates open toward the ceiling during the reach, turning what should be a pure lateral bend into a twist.
The breath gets held through the whole rep, which stiffens the ribcage right when it needs to be the part that moves.

Frequently asked

How many reps of the Pilates side bend should someone new to it do?: Work up to 2 sets of 5 slow reps on each side, pausing briefly at the top of the arc before lowering. Once the hips stay lifted and the supporting shoulder feels stable for all 5, add a third set of 5 before chasing more reps or a longer hold at the top.
How do you make the Pilates side bend easier or harder?: To make it easier, keep the knees bent and stacked through the whole set instead of straightening the legs, which shortens the lever and lowers the load on the shoulder. To make it harder, straighten the legs fully and hold the peak of the bend for two or three breaths before returning.
What is the Pilates side bend good for, and when should you avoid it?: It builds frontal-plane strength and control in the trunk and shoulder, the kind of side-to-side stability that a lot of straight-ahead training skips, and works well as a finisher in a side-lying series. Skip it if you have a shoulder impingement or wrist pain, since the whole exercise loads one arm and wrist while your body weight presses down through it.

Related exercises

Other movements among FitRay's 2,000+ exercises that load the same target muscle — same equipment and level first.

All Abs exercises