Kneeling Arm Flow with Pilates Ring

Spring Setting and Key Facts

Springs

1× light

Reps

8–10 reps

Level

Intermediate

Equipment

Reformer, Fitness circle

Body area

Arms, Core

Muscles

Biceps, triceps, core

Video tutorial

in the member area

Starting Position

Left leg between the shoulder rests, right foot planted on the carriage, facing the footbar. Left hand in the long strap, Pilates ring held in both hands in front of the chest. Optionally lift the heel to challenge stability.

Step-by-Step Flow

1. Bend and extend the arms.
2. Guide the Pilates ring down and to the left beside the thigh.
3. Hold the arms long out front, move them slightly left and back.
4. Pulse into the Pilates ring.
5. Perform tricep extensions.

Cues for Teaching

• Elbows stay close to the body during triceps work.
• Standing leg stable, pelvis stays quiet.
• Compress the ring evenly without lifting the shoulders.