From the reformer classes of Spring Setting and Key Facts
- Springs
- 1× light
- Reps
- 8–10 reps per variation
- Level
- Beginner
- Equipment
- Reformer, Pilates ball
- Muscles
- Shoulders, Triceps, Core
- Video tutorial
- in the member area
Starting Position
Sitting on your heels facing the footbar, hands in the shortloops, ball in both hands in front of the chest.
Step-by-Step Flow
- Open the arms out to the sides and pass the ball from one hand to the other in front of the chest.
- Optionally come up onto the knees.
- Palms face the ceiling — pass the ball overhead.
- Lean forward with the upper body, ball in both hands, tricep extensions.
Cues for Teaching
- The shoulders stay low and wide, even when passing the ball overhead.
- Up on the knees, the pelvis stays under the shoulders — do not sink into the lower back.
- For the triceps, keep the elbows close to the head.
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: Ball Basics”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →