From the reformer classes of Spring Setting and Key Facts
- Springs
- 1× light
- Reps
- 6–8 reps, then bicycle
- Level
- Intermediate
- Equipment
- Reformer, Pilates ball
- Muscles
- Obliques, Hip flexors
- Video tutorial
- in the member area
Starting Position
Facing left, seated on the carriage, ball behind the lower back, long strap over the left knee, left leg in tabletop, right foot on the box, hands behind the head.
Step-by-Step Flow
- Single leg crunch.
- Add the twist and extend the left leg.
- Hold the twist and pulse.
- Bicycle with both legs.
- Hold the twist and pulse.
Cues for Teaching
- Rotate from the waist, don't pull with the arms.
- Pelvis stays quiet on the carriage.
- Neck stays long, let the head rest heavy in the hands.
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 →