05/21/2025
KILLER EXERCISE ALERT!
This is an advanced variation of Mermaid using the short box on the . I sometimes lovingly referred to this exercise as “the muffin top burner.” Whew!
This version of Mermaid is a fantastic lateral flexion exercise that provides both mobility and stability benefits. Here are the main benefits of this variation:
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🌀 1. Improves Lateral Flexibility of the Spine
• Mermaid primarily targets side bending, which helps lengthen the obliques, quadratus lumborum, and intercostal muscles.
• This enhances range of motion in the thoracolumbar spine and rib cage, promoting overall spinal mobility.
🔗 2. Strengthens Core Muscles
• The abdominals, especially the obliques, work eccentrically and concentrically to control and initiate the side bend and return.
• Requires strong core engagement to maintain balance on the short box.
🧘 3. Enhances Breathing Mechanics
• The side stretch opens up the rib cage, which encourages lateral thoracic breathing.
• Helps improve lung expansion and deepen the breath—a key principle in Pilates.
⚖️ 4. Challenges Balance and Alignment
• Being seated on the short box (rather than the stable floor) demands greater proprioception and pelvic stability.
• Encourages awareness of sit bone grounding and spinal alignment throughout the movement.
Want a challenge? What to learn to use your body more intelligently and have improved body awareness, strength and mobility? Try Pilates! DM me for more info!
