Crunch & Twist with Weight and Short Strap

Spring Setting and Key Facts

Springs

1× medium

Reps

6–8 reps per variation

Level

Intermediate

Equipment

Reformer, Weights

Body area

Core, Arms, Legs

Muscles

Rectus abdominis, Obliques, Triceps, Hip flexors

Starting Position

Lying on your back on the carriage, the left hand in the short strap, the weight in the right hand, long arms reaching up to the ceiling, both legs in tabletop.

Step-by-Step Flow

1. Crunch and bring the long arms down to the hips.
2. Add the right leg into the diagonal.
3. Extend only the triceps and the right leg into the diagonal.
4. Keep the left arm long by the hip in the strap and the right leg in the diagonal, and reach the long right arm past the left knee.
5. Hold the twist to the left knee and only lift and lower the right leg.
6. Repeat everything on the other side.

Cues for Teaching

• The crunch comes from the breastbone, the neck stays long.
• The leg only goes as low into the diagonal as the lower back stays still.
• In the twist the rib cage turns, the pelvis stays down.