Side bend with rotation
3 reps each side · advanced
Take care: Master the side bend first; skip it with a wrist or shoulder injury, and keep the pike small if the hamstrings are tight.
The classical twist. From a side plank on the right hand (the feet together, the top one a little in front, the top arm reaching to the ceiling), the hips lift into a pike as the trunk turns to face the mat and the top arm threads under the chest toward the back; then the body unwinds to the side plank and the arm reaches back up. The supporting arm stays straight and the hand still.
Bodyweight: no weights. Joint demand below is your own body's weight in this position.
Faults grow with knee bend and apply to lifts standing on the floor. The fault check flags a knee caving more than 10° inside the line of the toes and a load split beyond 60/40. Knee cave shows best in the front camera.
Femur changes keep standing height fixed by shortening or lengthening the torso. Longer femurs force more forward lean in any squat.
3 slow, controlled reps on each side. Pilates is practised for control, balance and mobility, never to failure, so this does not change with your limits.
Level: advanced. One round counts like light conditioning work: 4 legs points, 45 push points, 22 pull points, 16 arms points, 47 core points.
Obliques (turning), serratus anterior, deltoids and rotator cuff (the supporting shoulder), triceps, quadratus lumborum, transversus abdominis, hip flexors (lifting into the pike); the back of the shoulder and the hamstrings stretched.
One 3D skeleton drives both views. Segment lengths and widths are Winter's anthropometric ratios of height; segment masses and centre-of-mass positions follow Dempster's data. For free-standing lifts the whole-body angle is found numerically so the combined centre of mass of lifter and load sits over the middle of the foot. Arms and legs use two-link inverse kinematics with a pole direction. Rep timing follows a minimum-jerk profile.
Balance is quasi-static, so ballistic lifts are shown slowed down. Cable pull and pad support forces are not modelled. The spine is one rigid segment and joints have no range-of-motion limits or muscle forces.