From the reformer classes of Spring Setting and Key Facts
- Springs
- 1× light
- Reps
- 6–8 reps
- Level
- Intermediate
- Equipment
- Reformer, Pilates ball
- Muscles
- Chest, Triceps, Core
- Video tutorial
- in the member area
Starting Position
Feet against the shoulder rest, ball between the knees, hands on the footbar.
Step-by-Step Flow
- Push-up.
- Add the press-out into extension.
- Pulses in the push-up.
- Hold the carriage extension.
Cues for Teaching
- Elbows point slightly back, not out to the side.
- Ball stays firmly fixed between the knees.
- Body forms one long line from head to heel.
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 →