Exercise guide · Pilates

Pilates Mermaid

Mermaid is a seated Pilates side stretch that opens the side body and improves spinal mobility. You sit with legs folded to one side, reach one arm overhead, and side-bend away from your legs.

Targets: Core
Equipment: Mat (Pilates)
Type: Isolation

Step by step

How to do the Pilates Mermaid

Sit on a mat with both legs folded to one side, knees stacked and aligned.
Place your bottom hand on the mat beside your hip for light support.
Reach your top arm overhead, keeping the shoulder away from your ear.
Inhale to lengthen your spine, then exhale and side-bend toward the opposite side of your legs.
Hold the stretch briefly, then return to upright with control.
Switch leg position to the other side and repeat.

Form cues

Sit tall on both sit bones before bending
Reach long through the top arm and fingertips
Bend from the waist, not by collapsing the chest
Breathe into the side that opens

Common mistakes

Collapsing forward instead of side bending
Lifting the opposite hip off the mat
Shrugging the reaching shoulder toward the ear
Forcing the bend too deep too fast

Muscles worked

Primary

Core

Secondary

None significant

Safety: Move gently if you have lower back sensitivity. Use a folded towel under your hips if sitting is uncomfortable.

Alternatives

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