From the reformer classes of Spring Setting and Key Facts
- Springs
- 1× light
- Reps
- 8–10 reps per variation
- Level
- Intermediate
- Equipment
- Reformer, Pilates ball
- Muscles
- Rectus abdominis, Obliques, Hip flexors
- Video tutorial
- in the member area
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
- Crunch.
- Lower the tabletop legs and lift them again.
- 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.
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 “Archer Series: Single-Arm Weight Work”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →