From the reformer classes of Spring Setting and Key Facts
- Springs
- 1× light
- Reps
- 6–8 reps, then hold for 10 sec
- Level
- Beginner
- Equipment
- Reformer, Short box
- Muscles
- Core, Shoulders, Hamstrings
- Video tutorial
- in the member area
Starting Position
Elbows on the short box, feet set on the platform, knees on the carriage.
Step-by-Step Flow
- Lift the knees off the carriage.
- Hold the knees lifted, extend the legs into a plank, close the carriage and set the knees back down (more advanced: keep the knees in the air and only bend and extend the legs in the plank).
- Hold the plank with the carriage open for 10 counts.
Cues for Teaching
- The elbows are under the shoulders, the neck stays long.
- In the plank, the hips stay in one line.
- More advanced: keep the knees lifted and only bend and extend the legs in the plank.
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 “Reformer for Beginners: With the Pilates Ring”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →