Snake Twist

Snake Twist is an advanced Pilates exercise that challenges your strength, flexibility and balance. The exercise focuses on strengthening your core, improving back flexibility and creating stability throughout the body. It is typically performed on a Pilates Reformer, but can also be adapted as a math exercise.

Correct Technique for the Snake Twist

Follow these steps to perform the Snake Twist correctly:

  1. Stand next to the Reformer, place one hand on the shoulder rest and the other on the edge of the cart.
  2. Place the foot closest to the footpeg on the footpeg, with the toes pointing slightly outwards. Cross the other foot over the ankle.
  3. Activate your core and lift your hips up so that your body forms a diagonal line.
  4. Inhale as you push the cart out by extending the leg on the foot bar and let the body follow the movement.
  5. Exhale as you twist your torso toward the foot bar, look over your shoulder, and hold this position for a moment.
  6. Inhale as you return to the starting position and exhale as you pull the cart back by lifting your hips again.

Typical Mistakes and How to Avoid Them

To get the most out of Snake Twist, avoid the following mistakes:

  • Too much weight on the wrists: Distribute the weight evenly between hands and feet to avoid strain on the wrists.
  • Lack of core stability: Make sure to keep core active throughout the exercise to maintain balance.
  • Too deep twisting: Avoid overdoing the twisting, especially if you have limited flexibility.

Number of Repetitions and Sets

Perform 1-2 sets of 2-3 repetitions on each side.Adjust according to your level and comfort.

Breathing

Inhale as you prepare for the twist by pushing the cart out. Exhale as you twist your torso and look over your shoulder. Proper breathing helps with control and stability.

Video Demonstration

Watch this video for a visual guide to properly performing the Snake Twist:

Back to blog