From the reformer classes of Spring Setting and Key Facts
- Springs
- 1× medium
- Reps
- 6–8 reps
- Level
- Intermediate
- Equipment
- Reformer, Pilates ball
- Muscles
- Rectus abdominis, Obliques, Hip flexors
- Video tutorial
- in the member area
Starting Position
Supine, both legs in tabletop, the left hand presses the ball against the left thigh, the right hand in the short strap.
Step-by-Step Flow
- Ab curl and bring the right arm long beside the hip.
- Extend the right leg on the diagonal.
- Bring the left leg long towards the ceiling as well.
- Hold the left leg long towards the ceiling and lift and lower the right leg.
Cues for Teaching
- Keep the pressure on the ball constant — it tells you whether that side is really working.
- Curl up only as far as the lumbar spine stays on the carriage.
- Extend the long leg only once the pelvis stays quiet.
Featured in These Classes
This exercise is part of a ready-made reformer class plan with class outline, springs and cues:
With video in the plan “Glutes & Core: Single-Side Long Strap”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →