Crunch in the Long Strap with Ball Rotation

Spring Setting and Key Facts

Springs

1× light

Reps

8–10 reps per variation

Level

Intermediate

Equipment

Reformer, Pilates ball

Body area

Core, Hips, Legs

Muscles

Rectus abdominis, Obliques, Hip flexors

Starting Position

Facing left, the front long strap lies across the left thigh. Lie back onto the carriage, hands behind the head, legs in tabletop, eyes to the ceiling.

Step-by-Step Flow

1. Crunch.
2. Lower the tabletop legs and lift them again.
3. Tuck the ball between the right knee and elbow, hold the rotation, extend the left leg long and lower and lift it.

Cues for Teaching

• The head rests heavy in the hands — the pull comes from the abdominals.
• Only lower the legs as far as the lower back stays on the carriage.
• The ball between knee and elbow holds the rotation — it must not slip out.