Snake Twist

Snake Twist is an advanced Pilates exercise that combines strength, balance and flexibility, with the main focus on the core muscles, shoulders and spine. The exercise challenges the whole body and requires good coordination and body control. It is usually performed on a Pilates reformer, but can be adapted for mats as well. The exercise contributes to better mobility in the spine and strengthens the stability of the shoulders.

Correct execution

How to perform the Snake Twist correctly:

1. Start in a plank position with one hand placed under your shoulder and one leg in front of the other on the mat or reformer.
2. Inhale and lift your hips as you roll your body backwards and inwards in a twist movement.
3. Exhale as you twist your body forward again, keeping your hips up and your core tight.
4. Repeat the movement on both sides, maintaining control throughout the exercise.

Common errors

Avoid these common mistakes to perform the Snake Twist correctly:

• Sinking Hips: Make sure your hips remain lifted and stable throughout the movement.
• Improper breathing technique: Be sure to synchronize your breathing with your movements for better control and stability.
• For quick execution: Perform the exercise slowly and controlled to maintain good form and muscle activation.

Video Demonstrations

These videos demonstrate the proper execution of the Snake Twist :

Modifications and variants

Adapt the exercise to your level:

• Beginner: Start with a smaller twist or a static side plank to build strength and balance.
• Advanced: Perform the exercise with a deeper twist and longer hold to further challenge the core and back.

Number of repetitions and sets

Perform the Snake Twist for 2-3 sets of 5-8 repetitions on each side. Increase the repetitions as you get stronger.

Breathing technique

Inhale as you lift your hips and start the twist, and exhale as you return to the starting position. Control your breathing to support stability throughout the movement.