Mermaid
Intermediate (4/10)Reformer
Position: SeatedEnergy: 4/10~60s
Cueing
Sit sideways on carriage; push footbar away while reaching over with opposite arm; maintain both sit bones grounded.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
External Obliques
Secondary Muscles
Quadratus LumborumTransverse Abdominis
Regressions
Smaller side reach; sit on box instead of carriage; keep arm down if shoulder pain exists.
Progressions
Add rotation; deepen the side stretch; move faster with breath.
Common Errors
Lifting the hip; collapsing the chest; neck strain.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
