DIGGING DEEPER - Get to Know Your Pilates Exercises: Mermaid

Mermaid

By Amanda Turner 

Ahhh Mermaid - another exercise that varies in level of difficulty, that can be completed on several different apparatus throughout the studio, and one that’s often met with a begrudging sigh, depending on where the exercise is being executed.

Personally, I LOVE anything that both stretches and strengthens 

the side body, 

but I understand the frustrating challenges that can come along with being in such a tight position.

Mermaid has 

two versions on the Wunda Chair,  

Two versions on the Cadillac,

and a version each on the Mat and Reformer,

Most likely you’ll be introduced to this exercise seated on the Wunda Chair - and it’s absolutely lovely, but it does progress to being more advanced on the Mat and Reformer, which brings its own set of challenges. Let’s dive into the Mat version, again, for reference; this is advanced!

1. First things first - the set up. Your knees and shins are stacked and your shins are parallel to the edge of the Mat (for the sake of mental picturing, you’re seated on your right glute and your right leg is the bottom leg). Maintaining this position alone is HARD! You’ll see variations with your legs spread apart and it’s easy to sit upright - 

THIS IS NOT JOE’S MERMAID! If it’s comfortable, it’s not right ;). 

Your left hand is placed over both shins, inner thighs and glutes are engaged to keep those legs stacked, and abs are scooping to keep you from plopping over.

2. Reach both arms up to the ceiling, then place your right hand to the Mat, slightly forward of your right shoulder and slide out (only as far out as you can get back up and keep your shoulders down!). Here’s your two way stretch - reaching out through the left fingertips, keeping your left hip reaching to the Mat.

3. Both arms back up to the ceiling - I like to imagine that there’s a string tied to my wrist lifting me straight up to the ceiling. This helps my lift up to be less segmented and much smoother.

4. Left hand to your shins and then Sidebend up and over your shins - this feels soooo good BUT do not lose control of your powerhouse, maintain the inner thighs, glutes, and abs.

5. Repeat this sequence two more times and on your third, you’ll take an extra twist after you stretch over the shins and bring that right hand to the heel of your left foot.

Exercises to work on to build your Mermaid on the Mat:

Saw

Side Kick Series
Spine Twist
Kneeling Side Kicks
Arm Springs
Leg Springs
Sidebend on the Short Box
Sidebend on the Ladder Barrel
Sideways Sit Ups on the Ladder Barrel