From the reformer classes of Spring Setting and Key Facts
- Springs
- 1× light
- Reps
- 6–8 reps
- Level
- Intermediate
- Equipment
- Reformer, Pilates ball
- Muscles
- Core, Shoulders
- Video tutorial
- in the member area
Starting Position
Hands on the platform, left foot against the shoulder rest, ball clamped between the right knee and elbow.
Step-by-Step Flow
- Lift the left knee, extend the left leg into plank and open the carriage.
- Ball roll into the pike.
- Hold the pike.
Cues for Teaching
- Shoulders stay over the wrists.
- Lift from the center, back stays long.
- Hold the ball firmly between knee and elbow without tensing up.
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 Ball Flow: Quadruped & Plank”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →