Reformer exercise · Intermediate

Plank to Pike with Ball

Plank to Pike with Ball is an intermediate reformer exercise with Pilates ball that mainly works the core and shoulders. Spring setting: 1× light. Below you'll find the starting position, the flow in 3 steps and the cues to teach it in class.

Spring Setting and Key Facts

Springs: 1× light
Reps: 6–8 reps
Level: Intermediate
Equipment: Reformer, Pilates ball
Body area: Core, Shoulders
Muscles: Core, Shoulders
Video tutorial: in the member area

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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.

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