Long Box — Core Series with Strap & Ball

Spring Setting and Key Facts

Springs

1× light

Reps

4–6 reps

Level

Intermediate

Equipment

Reformer, Long box, Pilates ball

Body area

Core, Hips

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

1. Crunch.
2. Crunch and draw the knees in.
3. Extend the legs long into the diagonal.
4. Extend arms and legs long, bringing the arms around the side to the hips.
5. 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.