From the reformer classes of Spring Setting and Key Facts
- Springs
- 1× light
- Reps
- 4–6 reps
- Level
- Intermediate
- Equipment
- Reformer, Long box, Pilates ball
- Muscles
- Rectus & obliques, Hip flexors
- Video tutorial
- in the member area
Starting Position
Seated on the long box, facing the rails. Thighs in the long straps, ball under the shoulder blades. Hands bent behind the head, legs come into tabletop.
Step-by-Step Flow
- Crunch.
- Crunch and draw the knees in.
- Extend the legs long into the diagonal.
- Extend arms and legs long, bringing the arms around the side to the hips.
- Rotation to the side + pulses.
Cues for Teaching
- Consciously stabilize the ball between the shoulder blades.
- Move from your center, keep the lumbar spine long.
- For more intensity, position the ball lower on the 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 “Full-Body Flow with Weights & Long Box”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →