Roll-Down with the Ball at the Back

Spring Setting and Key Facts

Springs

1× light

Reps

6–8 reps per variation

Level

Beginner

Equipment

Reformer, Pilates ball

Body area

Core, Hips

Muscles

Rectus abdominis, Hip flexors, Core

Video tutorial

in the member area

Starting Position

Sitting sideways on the carriage, facing right or left, the ball under the back, hands reaching long forward at shoulder height (optionally in front of the heart or crossed over the chest).

Step-by-Step Flow

1. Roll down into a C-curve, leaning the lower back into the ball.
2. On the roll-down, take one leg with you to tabletop.
3. Hold the roll-down and try to bring both legs to tabletop.
4. Pulse into the ball with long arms forward, legs optionally in tabletop.

Cues for Teaching

• The lower back leans deliberately into the ball — it doesn’t push it away.
• The shoulders stay down, even as the arms reach long forward.
• The legs only come to tabletop once the roll-down is steady.

Featured in These Classes

This exercise is part of a ready-made reformer class plan with class outline, springs and cues:

With videoWith video in the plan “Reformer for Beginners: Starting in the Well”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →