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wikiHow to Do the Side Bender Exercise in Advanced Pilates

Three Methods:Getting in the Starting PositionPerforming the ExerciseFrequencyCommunity Q&A

This high-intensity exercise strengthens the arms and torso.

Getting in the Starting Position

  1. 1
    Sit down on your left hip on the mat, bending your left leg onto the mat and placing your left foot below your right thigh. Rest your right foot on the mat but keep your right knee bent and pointed upward, and your right thigh elevated above the mat. Put your right arm over your right knee, extending outwards and with your palm facing the ceiling.

Performing the Exercise

  1. 1
    Inhale while lifting your right hips towards the ceiling and straightening your legs. All weight of the upper body should rest on your left hand; your right arm should simply dangle downwards but not touch the floor.
  2. 2
    Exhale and lower your hips back to the mat, returning to the starting position. Repeat for the desired number of repetitions.


  1. 1
    Do 4 repetitions of this exercise per set on each side. Repeat until you've completed 3 sets.
  2. 2
    For faster results, increase the number of sets/times per week you do this exercise.

Community Q&A

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    • The benefits of these exercises are increased strength and flexibility in the waist, oblique muscles, wrists, shoulders and hands.


    • Potential injuries may be incurred if this exercise is performed incorrectly.
    • Those with poor balance should be careful when performing this exercise.

    Things You Need

    • Pilates mat

    Article Info

    Categories: Pilates

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