Reformer Pilates
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Illustration of Mermaid on the Pilates reformer

Exercise

Mermaid

Beginner

Seated side-bend stretch that opens the lateral body and improves breathing room.

Setup instructions

Sit with legs folded to one side in a Z shape. Place the bottom hand on the mat and reach the top arm overhead. Grow tall through the spine before side bending.

Breathing cues

Inhale to lengthen. Exhale to side bend.

Movement steps

  1. 1Inhale to lengthen the side body.
  2. 2Exhale to arc into a side bend over the supporting arm.
  3. 3Inhale to return tall.
  4. 4Switch leg position and repeat to the other side.

Common mistakes

Collapsing into the bottom shoulder; rotating the chest forward; holding the breath; forcing the bend.

Safety notes

Sit on a lift if hip discomfort appears. Keep the bend pain-free and moderate.

Connections

Muscles worked

Equipment needed

Related exercises

FAQs

  • Is Mermaid beginner-friendly?

    Yes. Mermaid is a common beginner stretch for side-body mobility.

  • What muscles does Mermaid work?

    Lateral core and spinal muscles lengthen; hip stabilisers support the seated position.

  • What is Mermaid good for?

    It improves side-body mobility, breathing space, and seated posture awareness.

  • How is mat Mermaid different from reformer Mermaid Stretch?

    Mat Mermaid uses a floor-based Z-sit; the reformer version uses the carriage for assisted range.