How to Perform the Mermaid on the Pilates Reformer

Pilates tones and strengthens without adding bulk. It can re-shape your body and make your back stronger. One particularly good exercise for stretching the lower back, and working the oblique muscles called "obliques," is the Mermaid. Performing this exercise on the Reformer equipment offers resistance and some extra options, like push-ups. Once you have completed the exercises on one side, turn around and work the opposite side.

Difficulty: Moderate

Instructions

Things You'll Need:

• Pilates Reformer equipment

Basic Mermaid

1. Attach 1 red spring for a beginner. A more seasoned Pilates participant can use 1 red and 1 yellow.

2. Sit on the Reformer carriage facing the side. It helps if you can watch yourself in a mirror, but is not necessary. Cross your legs at your ankles.

3. Place one hand on the footbar and allow the other arm to form a gentle arc.

4. Inhale.

5. Exhale, pull your shoulders down. Straighten your spine so it is long and tall. Begin pushing yourself away from the bar.

6. Bend at the waist as you push and reach the non-pushing arm up over your head toward the footbar.

7. Imagine a ball next to your bent side, and imagine curling over that ball. This image will help you achieve the proper form.

8. Continue to push until the pushing arm is straight.

9. Inhale, and then exhale as you use your obliques to pull you back up. Lower your non-pushing arm.

10. Do this exercise 5 to 8 times.

With a Twist

11. Attach 1 red spring for a beginner. A more seasoned Pilates participant can use 1 red and 1 yellow.

12. Sit on the Reformer carriage facing the side. It helps if you can watch yourself in a mirror, but is not necessary. Cross your legs at your ankles.

13. Place one hand on the footbar and allow the other arm to form a gentle arc.

14. Inhale.

15. Exhale, pull your shoulders down. Straighten your spine so it is long and tall. Begin pushing yourself away from the bar.

16. Bend at the waist as you push and reach the non-pushing arm up over your head toward the footbar.

17. Twist from the center of your back, and hollow out your belly. Your non-pushing arm drops below the footbar and your chest is parallel to the floor.

18. Remember to keep your abs tight, and both butt cheeks grounded.

19. Inhale and rotate back so that you face forward again.

20. Exhale and begin to use your obliques to pull you back up. Lower your non-pushing arm.

21. Do this exercise 5 to 8 times.

With Push-Ups

22. Attach 1 red spring for a beginner. A more seasoned Pilates participant can use 1 red and 1 yellow.

23. Sit on the Reformer carriage facing the side. It helps if you can watch yourself in a mirror, but is not necessary. Cross your legs at your ankles.

24. Place one hand on the footbar and allow the other arm to form a gentle arc.

25. Inhale.

26. Exhale, pull your shoulders down. Straighten your spine so it is long and tall. Begin pushing yourself away from the bar.

27. Bend at the waist as you push and reach the non-pushing arm up over your head toward the footbar.

28. Twist from the center of your back and hollow out your belly. Your non-pushing arm drops, and place that hand on the footbar. Your chest will be parallel to the floor. You might have to move your hands out wider than your shoulders, though.

29. Push away from the bar, and then pull yourself back in. Do this push-up three times.

30. Remember to keep your abs tight the entire time!

31. Allow your non-pushing hand to let go of the footbar and rotate to face forward again.

32. Exhale and begin to use your obliques to pull you back up. Lower your non-pushing arm.

33. Do this exercise 5 to 8 times.

Tips & Warnings

• The Mermaid is a relatively easy and gentle Pilates exercise, but it is considered an advanced beginner move.
• Springloads are for the Allegro Reformer. Other Reformers might have different spring settings for this exercise.
• As with any exercise program, check with a doctor before beginning Pilates.
• It is recommended you take at least one or two classes with a Pilates instructor before doing the exercises on your own to make sure you have correct form, and to prevent injury.

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