Breaking down the Side Sit Up
The Side Sit-Up on the Ladder Barrel stands as an excellent exercise to target lateral flexion mobility, oblique strength, balance, proprioception, and pelvic stability while performing lateral flexion. Though there are numerous exercises on the Pilates repertoire that can help to prep for this exercise, mastering the full version demands not only strength but a comprehensive understanding of the elements involved in this exercise. This article explores several variations designed to help you efficiently perform, progress, or regress the Side Sit-Up exercise.
Irrespective of the variation you decide to teach, there are some rules that are essential, like executing the exercise on the coronal plane with a stable pelvis and axial elongation. Proper performance requires understanding where the movement initiates from, with the head leading in both directions during the lateral flexion phase, creating an arc shape. Arm positioning plays a crucial role in adjusting leverage for added challenge or support, and the choice of which leg goes in front depends on pelvic alignment, comfort, and balance.
Variation 1
The full variation involves placing both feet on the first-round bar from bottom to top, one in front of the other. Connecting the adductors ensures engagement of the anterior oblique sling, enhancing pelvic and general stability. Visualising the mermaid exercise's curve can be helpful to prevent a mere up-and-down motion, emphasising true lateral flexion. The depth of the movement is limited by the stability of the pelvis, which should be positioned just below the apex of the barrel.
Variation 2
Two elements that contribute to this exercise's level of difficulty, is its orientation to gravity and the small base of support. When brainstorming possible variations that cater to different skill levels, it is important to keep those components in mind. A well-known regression involves performing the exercise with feet on the floor or the lowest frame of the ladder barrel, adjusting barrel proximity for optimal hip placement. By changing the angle of the body, the level of difficulty decreases due to orientation to gravity.
Variation 3
If you can access the Trapeze Table springs, you can use them for further assistance, by holding the dowel or the handle attached to the spring. In this case, the springs work in an assistive way, assisting on the eccentric phase by slowing down the movement and concentrically by assisting the way up. The support of the springs is very handy when organising the body in the frontal plane, allowing for extra support and therefore time to address pelvic stability, proper lateral flexion and movement quality.
Variation 4
In a scenario where the focus is placed on the lateral flexion component, incorporating a chi-ball as a proprioceptor during the motion proves effective. By having a chi-ball under the bottom waist, it becomes easier to create the necessary length of the top side of the ribcage as well as the top waist to create a long arc.
Variation 5
The variations discussed above serve as valuable tools to de-escalate the exercise difficulty, facilitating a deeper understanding of some important elements that need to be addressed and mastered to perform the Side Sit-Up well. However, even after learning these variations, setting up for the full exercise can be challenging, and as we all know, if the set-up of the exercise is not ideal, the execution of it will most likely be compromised. A simple and effective option is to modify the foot placement, such as hooking the back foot under the lowest bar, which can help with the balance component, increasing general stability and proper pelvic organisation which is crucial for optimal set-up.
Variation 6
Upon mastering the exercise's full variation, additional challenges can be introduced, such as extending the arms overhead with or without props. These modifications add challenge due to the long lever length, increasing the resistance and the load. When choosing a prop, it is important to bear in mind that additional weight can add extra challenge to the movement. A Pilates ball, which seems quite light at first, has its weight easily noticed during this exercise which can advance this movement even more. Alternatively, you can choose other props, like a dowel or a magic circle, that are not as heavy, but work well to keep the alignment of the upper limb.
Although this article focuses mainly on variations performed on the Ladder Barrel, it is important to mention that the Side Sit Up exercise can be performed on other Pilates equipment. The Spine Corrector, for example, is considered by many, depending on the length and height of the arc and the height of the participant, a way to regress this exercise and can be a good ally when building up strength to be able to master the Ladder Barrel variations. On the mat, any side plank variations can contribute for lateral and oblique strength and the Mermaid exercise on any equipment can teach the organisation necessary to perform the Side Sit Up with better understanding and precision.
The Side Sit Up can also be executed on the Reformer using the short box, but when we take a closer look the Ladder Barrel helps to facilitate a better movement of this exercise when compared to the Reformer. On the Ladder Barrel, the feet are closed chain, and this is such a plus when seeking pelvic stability. The shape of the barrel is a great reminder of the curve that needs to be created, thereby helping with proprioception while performing the exercise. Also, for those who struggle with the lowering or eccentric phase of the exercise, the barrel gives more physical support as the side bend is performed on top of it, instead of up in the air towards the well as you do on the Reformer.
This exercise offers a wide range of benefits suitable for individuals with diverse fitness goals and lifestyles, including athletes, fitness enthusiasts, those recovering from back pain, and postpartum clients. While the Side Sit Up exercise has so many benefits, instructors must have a comprehensive understanding of the associated precautions and contraindications. Clients with a healthy, pain-free spine can benefit, but late-stage pregnancy or individuals with conditions such as osteoporosis, acute back pain, disc bulge or herniation, pelvic instability, or facet joint syndrome should avoid this exercise. As instructors, our responsibility extends to assisting clients in improving these conditions and the fact that an individual has acute back pain today, does not imply that the scenario is unchangeable and that they will always be restricted from challenging exercises like the Side Sit Up. Improvement is possible with proper guidance and tailored modifications.
Overall, Side Sit up is a great exercise to incorporate as part of your repertoire as it has so many benefits and allows room for effective progressions and regressions based on the individual’s level. My top three tips to help perform this exercise properly is to start from a more basic variation so you can assess the movement and progress clients accordingly, be precise and concise during the set-up phase and make sure that the body is balanced and aligned properly so the movement is performed on the coronal plane, and finally work on the lateral flexion motion ensuring that there is axial elongation and distribution of movement throughout the spine.
Luisa has been a Polestar Teacher Trainer since 2014 and is the owner of Plank Pilates and co-owner of Active Pilates, both located on the Northern Beaches of Sydney, Australia.