How to Do the Pilates Mermaid Exercise
The Pilates mermaid exercise is an intermediate level exercise that targets several areas. It not only strengthens the upper and lower abs, but if you place your feet correctly, you will also strengthen the inner thighs as well. The key to this and all Pilates exercise is to imprint the back into the floor. This means keeping the abdominal muscles contracted and the back in contact with the floor. This is extremely important to help prevent back injury.
Other People Are Reading
Instructions
-
-
1
Lie on your back on the floor. Your arms should be by your sides with the palms facing down. Bend your knees and place both feet flat on the floor. Begin to imprint your spine and press your low back and shoulder blades into the floor gently. You will need to maintain this contact throughout the exercise.
-
2
Bring your knees into your chest and then extend the legs straight up to the ceiling. For this exercise, the higher you keep the legs the gentler the exercise is on your back. In contrast, the lower you bring your legs to the floor, the more you work your abs but you must keep your back in contact with the floor. This movement may be quite small at first, but as your abdominal muscle strengthen you will be able to do more.
-
-
3
With the legs extended straight up, let your heels touch and turn the feet out, so the toes go away from one another. Think of a mermaid's tail. Keep the knees straight and squeeze the legs together as much as you can.
-
4
Bend the knees and bring the heels towards the buttocks. The knees will separate like a frog position. Then squeeze the inner thigh muscles and extend the legs back up straight.
-
5
Maintain the same turned out foot position and keeping the legs as straight as you can, slowly and with control lower both legs towards the floor. Only go as low as you can, keeping your back in contact with the floor.
-
6
Tighten the abdominal muscles and bring the legs back up. Keep the feet turned out, the legs together and the knees straight.
-
7
Go back and forth between these two movements for 6 to 8 repetitions. Keep your breathing deep and even and do not hold the breath.
-
1
Tips & Warnings
It is very important to keep the back pressed into the floor and to not let it arch. Arching the back can lead to back injury.
Keep the movement small enough that you feel it working your stomach muscles and not your back.
Stop this exercise if you feel any neck or back discomfort.
To get the full benefit, maintain your mermaid's tail by keeping the heels together and the feet turned out.
