10-Minute Side Lying Pilates Workout
By Olivia Griffiths
Pilates Instructor & Nutrition Coach
This one is spicy. A 10 minute side lying pilates series that will seriously challenge your core control and upper body strength, all from the mat. It works one side at a time and by the end you will absolutely feel it through the whole side body. Grab your dumbbells and let’s go!
Instructions
Step 1
We open with a straight leg side teaser. Lying on your side with legs long and stacked, lift both legs off the mat as you reach your top arm long. It gets to work straight away through the obliques and lateral hips and honestly it is a great way to find out where your core is at today.
Step 2
From there we go into side plank dips. Press up into your side plank and lower your hip toward the mat before pressing back up. It sounds simple but it’s a burner! Small movement, big effort through the shoulder, waist, and glutes.
Step 3
Next we come down into kneeling leg lifts. Top leg long, hips stacked, lifting with control. We add a pulse at the top to really dial into that outer hip and glute and by this point you will definitely be feeling it!
Step 4
Then we pick up a dumbbell, hold it straight up toward the ceiling, and go again with those leg lifts. The added weight means your shoulder has to work to stay stable and your core has to fight to keep you square. This is where it gets fun!
Step 5
From here we go into kneeling knee to elbow crunches with the dumbbell. Draw the top knee in to meet the elbow, crunch through the side body, then extend back out. Really focus on feeling that oblique connection.
Step 6
We then go into crouchback with arm up. Fold into a rounded tucked position with your top arm reaching up toward the ceiling. A little moment to breathe and open through the chest and shoulder before we finish strong.
Step 7
And we close out with crouchback arm sweeps. From that same folded position, sweep the arm in a wide semi circle. Controlled, expansive, and the perfect way to round off the series before you flip over and do it all again on the other side!
Workout Notes
This series works one side at a time, so make sure you complete all movements on both sides before calling it done. It sounds obvious but it’s easy to forget when you’re tired after the first round!
If you’re new to pilates or side lying work, start without the dumbbell and add it in once you’re feeling confident with the movement patterns. There’s no rush.
For the side plank variations, if a full side plank feels too much, drop to your bottom knee for support. You’ll still get plenty of work through the shoulder and waist, and you can build from there.
The crouchback movements at the end aren’t just filler. They’re there to help decompress the spine and open through the chest after all that lateral work, so don’t skip them.
As with any workout, listen to your body. A little burn through the obliques and outer hips is exactly what we’re going for. Sharp or uncomfortable joint pain is not, so ease off if anything doesn’t feel right.