Seated Twist with Ball at the Footbar

Spring Setting and Key Facts

Springs

1× light (1× medium for more support)

Reps

6–8 reps per variation

Level

Beginner

Equipment

Reformer, Pilates ball

Body area

Core, Hips, Legs

Muscles

Obliques, Rectus abdominis, Quadriceps

Video tutorial

in the member area

Starting Position

Sitting on the carriage facing the footbar, ball behind the lower back, hands stretched long forward, balls of the feet on the footbar.

Step-by-Step Flow

1. Open the carriage and close it again.
2. Hold the carriage open and bring the right leg into tabletop. As you close, extend the right leg long over the footbar.
3. Hold the carriage open, the right leg stays in tabletop, hands behind the head — twist toward the right knee.
4. Hold the twist and pulse into the ball.

Cues for Teaching

• The ball supports the lower back — lean into it deliberately.
• In the twist the rib cage rotates, the pelvis stays quiet.
• The shoulders stay wide, the elbows in your field of view.

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: Ball Basics”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →