Pilates Mermaid

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Mermaid Nov2015 Mirror

Aim of the exercise: This exercise aims to stretch the muscles at the side of the body and the lower back. It also works  the hips.

Muscles worked: obliques (waist), lats (back but at the side) & quatratus lumborum (lower back).

  1. Inhale to prepare and place left hand a few inches away from left hip (1) then raise right arm to ceiling.
  2. Exhale and lean gently over to the right side (keep both sit bones on floor) ensuring that the sliding arm bends at the elbow.
  3. Inhale and return to start
  4. Repeat to left side                      

Repeat 10 x each side. This exercise can also be done with legs straight out front or kneeling

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