Reformer exercise · Intermediate

Ball Activation in Tabletop

Ball Activation in Tabletop is an intermediate reformer exercise with Pilates ball that mainly works the core and shoulders. Spring setting: 1× medium + 1× light. Below you'll find the starting position, the flow in 4 steps and the cues to teach it in class.

Spring Setting and Key Facts

Springs: 1× medium + 1× light
Reps: 4–6 reps, then repeat with straight legs
Level: Intermediate
Equipment: Reformer, Pilates ball
Body area: Core, Shoulders
Muscles: rectus & obliques, Shoulders
Video tutorial: in the member area

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Starting Position

Lying on your back, hands in the short straps, ball held in both hands, legs in tabletop.

Step-by-Step Flow

Open the arms alternately into a T position.
Add one leg stretching into the diagonal.
Pass the ball between the legs while performing a crunch.
Repeat the sequence with straight legs.

Cues for Teaching

Let the ribs sink, lower back stays on the carriage.
Pass the ball smoothly and with control, no momentum.
Shoulders stay down, away from the ears.

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