Body tilts forward — not truly lateral
The star must stay in the frontal plane; rotating forward reduces the lateral chain demand.
Overactive muscles
Anterior deltoidPec minor
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Pilates · Core
Star (Side Lying Balance)
Coaching cues
- Start in a Side Bend; top arm reaches overhead; top leg lifts to join the arm — full star shape
- Balance on the hand and foot; body forms a five-pointed star in the air
- Hold and breathe; the lateral chain must work extremely hard
- One of the most advanced Pilates mat exercises
Common faults 2
Supporting shoulder collapses
Serratus and lower trap must hold the shoulder stable; collapsing means excessive load.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗