Side Bend Arc

Side Bend Arc Pilates Exercise

Also Known As: Arc Side Bend
Category: Pilates Matwork
Level: Advanced
Benefits: Abdominal strength. Shoulder stabilisation.
Precautions: Shoulder or neck tightness.

Side Bend On Arc Teaching Steps

A) Sit sideways with legs bent to one side. Top foot in front of the bottom foot (or stacked one on the other).

B) Place the supporting hand in line with the seated hip a few inches in front of the shoulder.

C) Press into supporting hand, straighten legs to lift pelvis away from the mat, making rainbow shape with the body.

Side Bend On Arc Quick Teaching Tips

Tip 1: Head
Keep your head in line with your spine.

Tip 2: Mirror
A mirror is helpful. It’s very easy for gravity to take over and to fall into cervical lateral flexion which you want to avoid.

Tip 3: Rib-Hip Connection
Maintain your rib-hip connection or keep the imaginary springs between your ribs and hips on even tension. This cue is important especially as the upper-most arm becomes involved – there is a tendency for spinal extension – the idea is to maintain good abdominal activation throughout and a neutral spine.

Tip 4: Pain-relief
Say this to your students: “If you have shoulder and low back pain (from tight muscles) doing Side Bends is an absolute must.”

Beginner Modification 

Baby Side Bend: Don’t raise your legs off the mat.

Advanced Modification

Leg Raise: When you’re in the Side Bend, raise the top leg towards the ceiling. 

Side Bend Using A Band: Side bend using a band.

Side Crunch Twist On A Swiss Ball: Side Crunch Twist On A Swiss Ball.

Side Toe Touch With Mini Ball: Side Toe Touch With Mini Ball.

Side Sit Up On Cadillac: Side Sit Up On Cadillac.

Free Joseph Pilates Lesson Plan 

You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises.

The 34 Joseph Pilates Exercises 

Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…

Bicycle, Boomerang, Control Balance, Cork Screw, Crab, Double Kick, Double Leg Stretch, Hip Twist, Hundred, Jack Knife, Leg Pull, Leg Pull Front, Neck Pull, One Leg Circles, One Leg Kick, One Leg Stretch, Push Up, Rocker With Open Legs, Rocking, Roll Over, Roll Up, Rolling Back, Saw, Scissors, Seal, Shoulder Bridge, Side Bend, Side Kick, Side Kick Kneeling, Spine Stretch, Spine Twist, Swan Dive, Swimming, and Teaser.

Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…

1. Hundred
2. Roll Up
3. Roll Over
4. One Leg Circles
5. Rolling Back
6. One Leg Stretch
7. Double Leg Stretch
8. Spine Stretch
9. Rocker With Open Legs
10. Cork Screw
11. Saw
12. Swan Dive
13. One Leg Kick
14. Double Kick
15. Neck Pull
16. Scissors
17. Bicycle
18. Shoulder Bridge
19. Spine Twist
20. Jack Knife
21. Side Kick
22. Teaser
23. Hip Twist
24. Swimming
25. Leg Pull Front
26. Leg Pull
27. Side Kick Kneeling
28. Side Bend
29. Boomerang
30. Seal
31. Crab
32. Rocking
33. Control Balance
34. Push Up

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