Exercise of the Month: Side Bend Prep with Toning Ball™

Targets obliques and shoulders


  • Sitting on right hip with right hand on the mat.
    Keep knees together with top arm long against top thigh, holding on to a Toning Ball.
    Keep lower side of torso engaged and shoulder blades stabilized on back.


  • INHALE to prepare.
  • EXHALE Stabilize underneath shoulder blade and lift bottom hip up off the mat, placing weight evenly onto hand and bottom knee.
    Contract inner thighs, abs and glutes. Simultaneously, keep top arm straight and reach overhead.
  • INHALE Lower down, with control, back to starting position.

    Complete 3-5 repetitions, repeat on other side.

Remember to start your workout with a warm-up routine. Go to

This exercise is excerpted from the Easy Start Poster included FREE with the purchase of a Toning Ball Power Pack.
Find more exercises in the STOTT PILATES Manual Library comprised of over 10 titles that document the entire STOTT PILATES exercise repertoire.


CAUTION: Please note the following important cautions before attempting STOTT PILATES exercises. Consult with your doctor before beginning this or any other exercise program, as not all exercises are suitable for everyone. This or any other exercise program may result in injury.

If you experience pain or discomfort during exercise, stop immediately and consult your doctor. To reduce risk of injury, never force or strain during exercise.

STOTT PILATES videos and manuals are sold without warranties or guarantees of any kind. The creators, producers, performers, participants and distributors cannot guarantee their suitability and safety for each individual.

Any liability, loss or damage in conjunction with any use of this program including but not limited to, any liability, loss or damage resulting from the performance of the exercises demonstrated, or the advice and information given here is expressly disclaimed.