Pilates (Mat & Reformer) Side Lying Exercises Workshop – 12/07/25

Time & Date: 1:00pm – 2:30pm, Saturday 12th July 2025

Location: Studio 39 Pilates & Yoga, 39 High St, Polegate BN26 5AB

Side lying Pilates exercises are no joke.

From keeping the waist away from the find, finding stability and working muscles you did not think you had – side lying humbles the best of us.

Join us for this comprehensive 90-minute Pilates (Mat & Reformer) Workshop, designed for beginners and anyone looking to deepen their understanding of the side lying Pilates exercises.

In this workshop we will focus on refining your side-lying exercises through a focus on alignment, core engagement, and muscle activation. This session will teach you how to maintain proper posture while keeping the waist lifted away from the mat, a key component in optimizing the effectiveness of your side-lying movements.

We will be exploring prone exercises on both the mat and the reformer.

The workshop will begin with exploring how to find out neutral standing position, engaging the pelvic floor and abdominal muscles, and correct breathing techniques. We will then go through a warmup, where we start to find a deeper sense of body awareness in preparation for our main exercises. You’ll then be guided through a series of side lying mat Pilates exercises, where we break each one down to perform them optimally. Once we have explored the mat, we will then hop onto the reformer!

We end with a grounding cool down stretch and there will be time for any additional questions.

This is an active workshop, where you are encouraged to ask questions throughout – the goal is to get the fundamentals to click for you!

You’ll leave the workshop with a solid understanding of the Pilates side lying exercises, both on the mat and reformer, along with the confidence to continue practicing in future classes. Whether you’re new to Pilates or seeking to refine your technique, this workshop is the perfect way to start or enhance your Pilates journey.

What to Expect:

• Side-Lying Pilates Fundamentals: You’ll explore a range of side-lying exercises. These movements are designed to strengthen the hips, glutes, and core while challenging your balance and stability.
• Proper Alignment Techniques: Learn the principles of correct body alignment while in the side-lying position. Focus will be placed on the alignment of the head, neck, spine, and hips and legs, ensuring that your body remains in a straight line without excessive arching or compression.
• Engaging the Core: One of the main focuses will be learning how to engage your core effectively to keep the waist lifted away from the ground. This “lifting” action requires activating the deep abdominal muscles to support the spine and pelvis, preventing any collapse in the waist area and maximizing the benefits of the exercises.
• Maintaining the Waist Lift: Keeping the waist lifted can be challenging in side-lying positions, but it’s essential for proper muscle activation. You’ll learn how to engage your obliques, deep core, and hip stabilizers to maintain this lift, creating a stable base for all movements.
• Strengthening and Lengthening: Side-lying exercises are fantastic for targeting the lateral muscles of the body, including the obliques, outer hips, and glutes. By focusing on alignment and core engagement, you’ll not only strengthen these muscles but also improve your overall posture and functional movement.
• Breathing and Control: Proper breath coordination is crucial for maintaining core engagement and facilitating smooth, controlled movements. We will incorporate breath techniques to help you maintain stability and avoid unnecessary tension in the body.
• Practical Application: The techniques learned in this workshop can be applied to a variety of Pilates exercises and everyday activities. With an emphasis on alignment and core engagement, you’ll leave the session with practical tools to move more efficiently, safely, and with greater awareness in all types of movements.

Whether you’re a beginner seeking to learn the fundamentals of side-lying exercises or an experienced practitioner looking to refine your technique, this workshop will give you the skills to strengthen your core, improve your posture, and perform side-lying movements with greater control and effectiveness. By the end of the session, you’ll feel more aligned, connected to your body, and empowered to continue progressing in your Pilates practice.

What to Bring:

• Comfortable workout attire
• A water bottle
• An open mind and readiness to learn!

Space is limited to ensure personal attention, so sign up early to reserve your spot!

By the end of the workshop, you’ll feel more confident in your Pilates practice and have a better understanding of how to perform side lying exercises on the mat and reformer. We look forward to helping you build a strong understanding on our side lying Pilates exercises!