From the reformer classes of Spring Setting and Key Facts
- Springs
- 1× light + 1× medium
- Reps
- 8–10 reps per variation
- Level
- Beginner
- Equipment
- Reformer, Fitness circle
- Muscles
- Adductors, Core, Hamstrings
- Video tutorial
- in the member area
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
- Lift and lower the long legs.
- Bring the legs to tabletop, then extend to the diagonal and back up toward the ceiling.
- 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.
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 →