From the reformer classes of Spring Setting and Key Facts
- Springs
- 1× light
- Reps
- 6–8 reps
- Level
- Intermediate
- Equipment
- Reformer, Pilates ball, Long box
- Muscles
- Rectus & obliques, adductors, hip flexors
- Video tutorial
- in the member area
Starting Position
Lying on your back on the long box, left thigh in the long strap, ball between the ankles, legs in a diagonal, hands behind the head.
Step-by-Step Flow
- Roll the ball in with the right foot.
- Lift & lower the long legs in the diagonal.
Cues for Teaching
- Pelvis stays neutral, no tipping to the side.
- Hold the ball firmly between the ankles without gripping with the knees.
- Movement comes from your center, not the lower back.
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 “Legs & Glutes 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 →