From the reformer classes of 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
- Muscles
- rectus & obliques, Shoulders
- Video tutorial
- in the member area
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.
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 “Full-Body Ball Flow: Quadruped & Plank”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →