March Matness Day 26 - Side Bends
Hello, everyone! Welcome to Day 26 of March Matness. Today, we'll be focusing on an exercise called Side Bends. This Pilates movement targets the obliques, glutes, and inner thighs, and improves hip mobility.
Exercise Description:
Start by sitting on your side with your legs extended in front of you and your ankles slightly in front of your sit bones. Place your hands on the mat by your knee with your pelvis and spine in a neutral position.
Inhale to prepare, and as you exhale, lift and extend your top hip towards the ceiling. Squeeze your glutes and inner thighs as you push your hip up, creating a side-bending motion.
Inhale again, and as you exhale, lower your hip back down to the starting position.
Perform three to five repetitions on one side, engaging your internal and external obliques.
Switch to the other side and repeat the same movement.
Modifications and Variations:
For added stability and support, make sure to spread your hands and grip the floor rather than placing them flat on your wrist. This helps prevent excess strain on your wrists.
If the full-side bend is too challenging, you can start with a modified version. Sit with your legs extended and inhale to push your hips forward without lifting your knee. Focus on engaging your obliques and abdominals during this movement.
Another variation is the Mermaid position. Lean to one side, reach your arm overhead, and return to the starting position. This version allows you to work on the side bend motion with less intensity.
Benefits of Side Bends:
Targets and strengthens the internal and external obliques, enhancing core stability.
Engages the glutes and inner thighs, contributing to overall lower body strength.
Improves hip mobility and flexibility.
Challenges balance and body awareness.
Incorporate the Side Bends exercise into your Pilates routine to work on lateral strength and hip mobility. Focus on maintaining proper form and engaging the targeted muscles throughout the movement.
Thank you for joining us for Day 26 of March Matness. We're excited to see you again tomorrow for another invigorating Pilates workout. Keep up the fantastic work!
Disclaimer: Before starting any new exercise program, consult with a healthcare professional or certified Pilates instructor, especially if you have any underlying medical conditions or injuries. Your safety and well-being are our top priority.
********************
Do you want to try out how the Pilates method can improve your fitness?
Do you want to start your own Pilates exercise at home?
Choose this Pilates MERRITHEW Arc Barrel at Home bundle.
Disclaimer: This blog may contain affiliate links. If you purchase through these links, I may earn a commission at no extra cost. This helps support the blog. I appreciate your support!
Subscribe to my channel for comprehensive exercise demonstrations that go hand-in-hand with the transformative insights shared in this blog post.
