Kneeling Side Plank | Reformer Pilates in 3D
Raise the upper arm and extend the leg on the same side outwards.
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Preparation
Support the lower knee and place the lower hand on the bar in a side-facing position. The selected side is uppermost.
Check your equipment manual and the setup taught by your instructor. Model spring colours and dimensions are not equipment settings.
Four movement phases
1. Set up
Support the lower knee and place the lower hand on the bar in a side-facing position. The selected side is uppermost.
Breathing example: Breathe comfortably
2. Movement
Raise the upper arm and extend the leg on the same side outwards.
Breathing example: Exhale
3. Observe
Avoid sinking into the supporting shoulder.
Breathing example: Keep breathing
4. Complete the cycle
Maintain trunk support while bringing the arm and leg back in.
Breathing example: Inhale
Observation points
Avoid sinking into the supporting shoulder.
Breathing is an example. Stay within the range you have learned and stop if you experience pain or discomfort.
These English notes describe the prototype model. They are not a personalised exercise prescription or a complete teaching syllabus. Professional review is pending.