Mermaid Reformer

Mermaid On Reformer: 30 Modifications For A Graceful Pilates Practice

The Mermaid On Reformer is a quintessential exercise for improving flexibility, strength, and spinal mobility. This elegant movement can be found in the “Intermediate” category of the Reformer Pilates Expansion Card Deck—a brilliant complement to the foundational Reformer Pilates Card Deck.

In this post, we explore 30 creative modifications for the Mermaid On Reformer, offering options for beginners, intermediate practitioners, and advanced students. Whether you’re a novice or a seasoned pro, these variations will help you tailor the exercise to your level and goals.

How To Perform The Mermaid On Reformer

Start: Sit sideways on the reformer carriage.

Bend: Bend the left leg behind you and place the right foot against the left inner thigh.

Rest: Rest your right hand on the edge of the foot bar for support.

Inhale: Inhale as you lift your left arm overhead, bending gently to the right.

Exhale: Exhale as you lower the left arm and raise the right arm, bending to the left.

Alternate: Alternate side stretches, moving fluidly and with control.

Return: Return to the start position.

10 Beginner Modifications For Mermaid On Reformer

Modification 1: Seated Side Stretch with Hands on Hips
Keep both hands on your hips for extra stability.

Modification 2: Hands on the Reformer Carriage
Place both hands on the reformer carriage during side bends.

Modification 3: Elevated Hips on a Cushion
Sit on a small cushion or block for added support.

Modification 4: Reduced Arm Movement
Keep your free arm by your side instead of overhead.

Modification 5: Use a Wall for Back Support
Position your back against a wall to improve posture.

Modification 6: Shortened Range of Motion
Perform smaller, gentler side bends to avoid overextension.

Modification 7: Hands on the Foot Bar Throughout
Keep both hands on the foot bar for more control.

Modification 8: Knees Bent with Feet on Carriage
Place both feet flat on the carriage for balance.

Modification 9: Perform Without Reformer
Practice seated side stretches on a mat instead.

Modification 10: Guided Breathing Focus
Prioritise deep, controlled breathing without emphasising large movements.

10 Intermediate Modifications For Mermaid On Reformer

Modification 1: Alternate Arm Movements Without Support
Perform side bends without using the foot bar for balance.

Modification 2: Increase Range of Motion
Bend deeper to challenge flexibility.

Modification 3: Dynamic Arm Circles
Add arm circles during each stretch for shoulder mobility.

Modification 4: Hover Left Leg
Lift the left leg slightly off the carriage for added engagement.

Modification 5: Twist and Bend
Incorporate a gentle spinal twist before each side bend.

Modification 6: Maintain Core Activation
Engage the core to prevent leaning too far forward or backward.

Modification 7: Slow Tempo with Resistance
Perform the movement slower to increase muscular control.

Modification 8: Weighted Wrist Bands
Wear light wrist weights to challenge arm and shoulder strength.

Modification 9: Keep Left Arm Hovering
Hold the left arm extended without lowering it between bends.

Modification 10: Add a Pause at Full Stretch
Hold the stretch for a few seconds before switching sides.

10 Advanced Modifications For Mermaid On Reformer

Modification 1: Hover Both Legs
Lift both legs slightly off the carriage for core engagement.

Modification 2: Use a Resistance Band
Hold a resistance band between both hands to intensify the movement.

Modification 3: Deeper Bends with Greater Reach
Stretch as far as possible while maintaining proper alignment.

Modification 4: Add a Spinal Rotation
Rotate the torso further to deepen the side stretch.

Modification 5: Perform on an Unstable Surface
Use a foam cushion on the carriage to test stability.

Modification 6: Combine with a Hip Lift
Lift the hips slightly off the carriage during each side bend.

Modification 7: Add Light Weights
Hold light dumbbells to increase resistance during arm movements.

Modification 8: Perform with One Hand Free
Alternate between only one hand on the foot bar or carriage.

Modification 9: Create Flowing Transitions
Transition seamlessly between side stretches with no pauses.

Modification 10: Engage Deep Breathing
Combine deep diaphragmatic breathing with advanced movements for mindfulness.

Why Modifications Are Important

Modifications allow you to make the Mermaid On Reformer accessible, safe, and challenging depending on your level. Beginners can build confidence and form while intermediate and advanced practitioners can explore deeper stretches and greater muscle engagement.

George’s Conclusion And the Reformer Pilates Card Deck

The Mermaid On Reformer is a versatile exercise that can be adapted to suit every skill level, offering benefits from improved flexibility to enhanced core strength. Exploring variations ensures a balanced and progressive Pilates journey.

To delve deeper into reformer exercises, check out the Reformer Pilates Card Deck and the Reformer Pilates Expansion Card Deck. These decks provide a structured and creative way to expand your Pilates repertoire, with exercises categorised for every skill level.