MERMAID/SIDE SIT UPS
BEGINNING | 6-10 REPS
STARTING POSITION
With the step:
Sit in the well facing sideways. Bend the
bottom knee with the foot on the floor and reach the top
leg over the step with the knee straight. Line the top leg up
with the torso.
Without the step:
Sit facing sideways with the hip against
the arc. The high slope provides more support, the low
slope is more challenging. Bend the bottom knee with the
foot on the floor and straighten the top leg.
Mermaid
MOVEMENT SEQUENCE
Inhale
– Reach both arms overhead.
Exhale
– Lean over the curve of the arc.
Inhale
– Stretch the ribs.
Exhale
– Engage the side of the torso and slide the ribs
toward the hips to peel the torso off the arc and
return to the starting position.
Side Sit Ups
MOVEMENT SEQUENCE
Exhale
– Place the hands behind the head with the
elbows wide.
Inhale
– Lean over the arc, supporting the head in the
bottom hand.
Exhale
– Lift the upper body off the arc until you are sitting
back up in the starting position.
1. Side Stretch – Both arms up
1. Side Stretch - Head supported by bottom hand
2. Lean the torso towards the arc
1. Side Sit Ups – Starting Position
3. Lean over the arc
Side Sit Ups - Arms Out
MOVEMENT SEQUENCE
Inhale
– Reach the arms out to the sides with the elbows
slightly bent
Exhale
– Lean over the arc, bringing the bottom arm in
front of the torso.
Inhale
– Reach both arms overhead and lengthen the torso
into one straight line from head to foot.
Exhale
– Keep the waist on the arc and lift the upper body
up into a small side sit up. Repeat 6 times.
Inhale
– Lift the upper body off the arc and lean over the
legs to stretch the other side.
1. Side Sit Ups - Arms Out – Starting Position
2. Lean the torso towards the arc
3. Lean over the arc and bring the bottom arm in front of the torso
4. Lift the torso up and stretch over the legs
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May not be reproduced in whole or in part.
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PILATES ARC
®
- A DETAILED GUIDE FOR PRACTICING PILATES