Seated Footwork on the Long Box with Ball behind the Back

Spring Setting and Key Facts

Springs

1× light

Reps

4–6 reps per variation

Level

Intermediate

Equipment

Reformer, Long box, Pilates ball

Body area

Core, Legs

Muscles

Core, Quadriceps, Obliques

Starting Position

Footbar up, the long box on the carriage. Sitting on the box, facing the footbar, the ball behind the back, balls of the feet on the footbar, hands behind the head.

Step-by-Step Flow

1. Open and close the carriage.
2. Open the carriage, bring one leg into tabletop, close the carriage and extend the tabletop leg long over the footbar into the diagonal.
3. Hold the carriage open and only twist toward the tabletop leg.
4. Leg pulses into the ball.
5. Repeat 2–4 with the other leg.

Cues for Teaching

• The back leans into the ball, the abs hold the centre.
• The knees track toward the toes.
• The twist comes from the ribcage, the elbows stay wide.