Reformer exercise · Beginner

Kneeling Arm Flow with Shortloops & Ball

Kneeling Arm Flow with Shortloops & Ball is a beginner-level reformer exercise with Pilates ball that mainly works the arms, shoulders and core. Spring setting: 1× light. Below you'll find the starting position, the flow in 4 steps and the cues to teach it in class.

Spring Setting and Key Facts

Springs: 1× light
Reps: 8–10 reps per variation
Level: Beginner
Equipment: Reformer, Pilates ball
Body area: Arms, Shoulders, Core
Muscles: Shoulders, Triceps, Core

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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.

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