Long Strap Arms in Seated Tabletop with Flutter Kicks

Spring Setting and Key Facts

Springs

1× light

Reps

6–8 reps per variation

Level

Intermediate

Equipment

Reformer, Pilates ball

Body area

Core, Shoulders, Arms, Legs

Muscles

Core, Shoulders, Hip flexors

Starting Position

Sitting on the carriage facing the footbar, the ball under your lower back, leaning back into the ball. Legs in tabletop, both hands in the long straps.

Step-by-Step Flow

1. Open the arms long to the right and left into the diagonal.
2. Add the legs: extend the opposite leg long into the diagonal forward over the footbar each time.
3. Bring the arms long up toward the ceiling and extend the legs into the diagonal.
4. Hold arms and legs long and do small flutter kicks with the legs.

Cues for Teaching

• The torso stays long and the chest open — don’t sink back into the lower back.
• The arms pull evenly, the shoulders stay down.
• Keep the flutter kicks small and quick, the pelvis still.