Reformer exercise · Intermediate

Plank with Ball

Plank with Ball is an intermediate reformer exercise with Pilates ball that mainly works the core, shoulders, arms and legs. Spring setting: 1× light. Below you'll find the starting position, the flow in 2 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, Arms, Legs
Muscles
Core, Shoulder girdle, Chest, Legs
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Starting Position

Optionally fold the footbar down. The right hand presses into the ball on the platform extender, the left hand rests flat beside it, both feet against the shoulder block.

Step-by-Step Flow

  1. Lift the knees and extend the legs into the plank.
  2. Bend and extend the legs in the plank — alternatively set the knees down with the carriage closed in between, or leave the ball out from under the right hand.

Cues for Teaching

  • The shoulders stay over the wrists.
  • The uneven surface is the point — the ball adds demand to the right shoulder.
  • If the pelvis drops: set the knees down with the carriage closed, or leave the ball out.

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