Reformer Pilates Side Exercises: How to Work Your Obliques and Hips Without Losing Your Base

Side-lying and lateral work is often the forgotten part of a class, yet it does a great deal to balance the body. In Reformer Pilates, working sideways fires up your obliques, gluteus medius and the small stabilising muscles of the hip while the carriage glides and the springs demand control. Here are the most common side exercises, and how to keep a steady base while you do them.

Why side work deserves a place in your Reformer practice

Most Reformer exercises move forwards, backwards, up or down. Lateral exercises add a different challenge: your body has to resist the pull to rotate or tip to one side. That is exactly where the obliques and the deep hip muscles earn their keep.

Because the work is one-sided, it also shows you differences between your right and left. It is not a competition; it is useful information for adjusting your technique and spring tension.

If you have any pain, discomfort or an injury, speak to a healthcare professional and your instructor first. This article is for information only and is no substitute for that advice.

The most common side exercises on the Reformer

Side splits

With one foot on the carriage and the other on the platform, you open and close the legs with control. It targets the hips and inner thighs, and the key is not to let the carriage jolt. Your feet need a grip that will not slide so the movement stays smooth and symmetrical.

Side-lying leg series

Lying on your side on the carriage, with your foot in the strap or against the bar, you work abduction, circles and lifts. Aim to keep the pelvis steady and the torso long, without sinking your waist into the carriage.

Side overs and lateral flexion

Seated or kneeling, you bend the torso to one side and return to centre. It is a classic for the obliques and for sideways mobility of the spine. Think about growing taller before you lean, rather than simply folding.

Adapted side plank

A side plank with a foot or hand on the carriage is demanding. Start with a shorter version, bending the knees if you need to, and make sure the shoulder stays stable and away from your ear.

How to keep your base when you are on your side

In a side position your contact points are smaller: one hand, a forearm, a foot or the side of the hip. If any of them slips, the body compensates with tension in the neck and shoulders, and the oblique work gets watered down. A few handy tips:

• Lay the non-slip towel flat on the carriage, with no creases, before you start your set.
• Line up shoulders, hips and feet before you move the legs.
• Engage your abdominals and pelvic floor before the movement begins, not after.
• Do fewer repetitions with better quality; stop when your alignment goes.
• Always do the same number of sets on both sides.

Stability first, range second

A common mistake is opening the leg wide or leaning as far as possible before the base is solid. Control first, range afterwards. To go deeper, read our guide on how to improve your stability during Reformer Pilates, and browse the rest of our guides on the Bellman Pilates Reformer Pilates blog.

Common mistakes in side exercises

• Rotating the torso: if the chest or pelvis turns, you lose the lateral work. Keep your hips stacked.
• Sinking into the supporting shoulder: press gently into the carriage to keep your neck long.
• Swinging the leg: the movement should come from control, not momentum.
• Unsuitable springs: choose a resistance that lets you keep good technique from start to finish.
• Slipping contact points: a surface with no grip pulls you out of alignment and forces you to compensate.

A dependable base for your practice: the Bellman Pilates towel

To keep your hands, forearms and feet from shifting during side exercises, the Bellman Pilates Non-Slip Towel for Reformer Pilates offers 85% grip on both sides, so it stays put on the carriage and under your body. It comes in blue, pink and grey, and suits your class at home or in the studio.

Discover the Bellman Pilates non-slip towel and work your obliques and hips with more confidence and control.