Helen Tardent from Pilates Moves & Emergy Pilates guides you through an advanced level Reformer sequence.

The Side Lying exercises are:
Side Lying Arms Side & Triceps, Side Lying Arms Front & Triceps, Side Leg Lifts, Gluteal Stretch, & Side Stretch with Saw.

The focus is:
Side Lying Arms Side & Triceps: Lateral stabilisation, activation of obliques (side waist), lower leg adductor (inner thigh), upper leg abductor (outer thigh), & pectoralis major, latissimus dorsi & teres major (shoulder adductors, which draw your arm from the side towards your midline), & triceps (back of your upper arm).
Side Lying Arms Front & Triceps: Lateral stabilisation, activation of obliques, lower leg adductor, upper leg abductor, & latissimus dorsi, posterior deltoid & teres major (shoulder extensors, which are involved in pulling your arm back from chest level in front) & triceps (arm retroversion, which are involved in pulling your arm back past the line of your torso, & straightening your arms from the 90 angle of your elbow).
Side Leg Lifts: Lateral stabilisation, activation of obliques, & upper leg abductor.
Gluteal Stretch: Co-activated gluteal stretch.
Side Stretch with Saw: Side waist stretch (lateral flexion & rotation).

This sequence is suitable for:
Low-risk apparently healthy advanced Pilates Reformer instructors & students.

You will need:
A Reformer.

This sequence is Part 6 of 7 segments of the Reformer xxviii Class.