From the reformer classes of Spring Setting and Key Facts
- Springs
- 1× light
- Reps
- 6–8 reps per variation
- Level
- Beginner
- Equipment
- Reformer, Short box, Resistance band
- Muscles
- Abdominals, Obliques, Hip flexors
- Video tutorial
- in the member area
Starting Position
Sitting tall on the short box, facing the footbar, feet under the strap. Optionally the resistance band around the hands.
Step-by-Step Flow
- Roll down into the C-curve.
- Add a twist as you roll down.
- Roll halfway down, stay there and only twist.
- Pulse backward in the half roll-down.
Cues for Teaching
- Roll down from a round C-curve, don’t tip back with a straight back.
- The twist comes from the rib cage — the pelvis stays facing forward.
- Only roll down as far as you stay in control.
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 “Reformer for Beginners: Full-Body Band Flow”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →