Leg Work in Long Straps with Pilates Ring

Spring Setting and Key Facts

Springs

1× light + 1× medium

Reps

8–10 reps per variation

Level

Beginner

Equipment

Reformer, Fitness circle

Body area

Core, Legs, Hips

Muscles

Adductors, Core, Hamstrings

Starting Position

Lying on your back on the carriage, feet in the long straps, the Pilates ring between the ankles, long legs stretched toward the ceiling, arms by your sides.

Step-by-Step Flow

1. Lift and lower the long legs.
2. Bring the legs to tabletop, then extend to the diagonal and back up toward the ceiling.
3. Reverse the movement: from the ceiling to the diagonal and back to tabletop.

Cues for Teaching

• The ring stays lightly squeezed the whole time — don't let it go slack.
• The movement comes from the hip, the lower back stays long on the carriage.
• Only lower the legs as far as the pelvis stays stable.