Movement · Sideline Series

Sideline Series

Warm up, then work the whole lateral line — the waist, ribs, outer hips and inner thighs. A favorite for desk-sitters, lifters, and gentle, side-lying work in pregnancy. Move slowly, and keep your hips and shoulders stacked.

You’ll notice a few yoga moves woven in. Not very traditional of me, and I’m no yoga teacher, but they’re favorites of mine, and they blend so beautifully with the Pilates that I couldn’t resist.

Begin the practice →

19 moves · a full side-body practice

Before you begin

A gentle lift, throughout. On every move, lightly draw up through your pelvic floor — a soft lift from the base, never a clench, while you keep breathing. New to it? Start with Pelvic Floor Foundations →

Breathe. One rule runs through every move — inhale to prepare, exhale to lift and reach. It’s taught step by step in Pilates for Beginners →; everywhere after, it’s simply understood. Hold the stretches for about 5 slow breaths — that’s at least 30 seconds; if you finish quicker, you’re breathing too fast, so slow it down. For a calming anchor, try Five Finger Breathing: with a fingertip, trace up each finger as you breathe in and down as you breathe out — five fingers, five breaths.

Warm-Up

The Roll-Up

8–10 reps

5–6

Move 1 →

Rolling Like a Ball

8–10 reps

6–8

Move 2 →

Standing Side Reach

Hold 30–45 sec

3 each side

Move 3 →

Standing Spinal Twist

Hold 30–45 sec

10 swings

Move 4 →

Seated Overhead Reach

Hold 30–45 sec

3 each side

Move 5 →

The Work

Triangle Pose

Hold 30–45 sec each side

hold each side

Move 6 →

Extended Side Angle

Hold 30–45 sec each side

hold each side

Move 7 →

Gate Pose

Hold 30–45 sec each side

hold each side

Move 8 →

Warrior 3

Hold 30–45 sec each side

hold each side

Move 9 →

Pyramid Pose

Hold 30–45 sec each side

hold each side

Move 10 →

The Saw

6 sets

3 each side

Move 11 →

Mermaid

6 sets

3 each side

Move 12 →

The Clam

8–10 sets

10–12 each side

Move 13 →

Side Kick — Forward

8–10 sets

8–10 each side

Move 14 →

Side Lift

8–10 sets

10 each side

Move 15 →

Side Kick Circles

8–10 sets

5 each way, each side

Move 16 →

Double Leg Lift

8–10 reps

8–10 each side

Move 17 →

Cool-Down

Seated Spine Twist

Hold 30–45 sec

3 each side

Move 18 →

Forward Fold

Hold 30–45 sec

hold & breathe

Move 19 →

Sideline Series

Warm-Up

1. The Roll-Up · 8–10 reps — Move slowly and sequentially — feel each vertebra touch down. Draw the navel to the spine the whole way.

2. Rolling Like a Ball · 8–10 reps — Stay round like a ball and use control, not momentum. Keep the same C-curve the whole way.

3. Standing Side Reach · Hold 30–45 sec — Lengthen up and over — don’t collapse into it.

4. Standing Spinal Twist · Hold 30–45 sec — Let your arms be heavy and free.

5. Seated Overhead Reach · Hold 30–45 sec — Grow taller as you reach — lift up and out of the hips.

The Work

6. Triangle Pose · Hold 30–45 sec each side — Reach long out of the waist rather than folding down — keep both sides of the torso equally long.

7. Extended Side Angle · Hold 30–45 sec each side — Press the back foot down and reach the top arm long — feel the whole side open.

8. Gate Pose · Hold 30–45 sec each side — Keep your chest open toward the ceiling — don’t roll forward.

9. Warrior 3 · Hold 30–45 sec each side — Reach the crown forward and the lifted heel back — long in both directions. A hand on a wall is welcome.

10. Pyramid Pose · Hold 30–45 sec each side — Lead with the chest, not the head — lengthen the spine forward as you fold. A soft micro-bend in the front knee is fine if the hamstring is tight.

11. The Saw · 6 sets — ‘Saw’ past the little toe, reaching a little further on each exhale. Sit up tall between sides.

12. Mermaid · 6 sets — Reach up and out — create space between the ribs and hip. Keep both sitting bones heavy.

13. The Clam · 8–10 sets — Keep your hips strictly stacked — don’t let the pelvis roll back. Lift the underside of your waist gently off the mat.

14. Side Kick — Forward · 8–10 sets — Move from the hip, not the back — the torso stays quiet. Lift the underside of the waist to keep the core active.

15. Side Lift · 8–10 sets — Precision over height — a lower lift with stacked hips beats a high one that rolls you back.

16. Side Kick Circles · 8–10 sets — Keep the circles small and the hips stacked — control the whole path, don’t swing.

17. Double Leg Lift · 8–10 reps — Squeeze the inner thighs to lift the bottom leg. Keep the waist lifted so you don’t sink into the mat.

Cool-Down

18. Seated Spine Twist · Hold 30–45 sec — Grow taller as you turn — twist from the waist, not the shoulders.

19. Forward Fold · Hold 30–45 sec — Soft knees protect your low back. Let your head be the heaviest thing.

The Way · by Gina Santangelo · ginasantangelo.com · Learn each move at ginasantangelo.com/movement