Seated Twist with Bicycle & Ball

Spring Setting and Key Facts

Springs

1× light

Reps

6–8 reps, then bicycle

Level

Intermediate

Equipment

Reformer, Pilates ball

Body area

Core, Hips

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

1. Single leg crunch.
2. Add the twist and extend the left leg.
3. Hold the twist and pulse.
4. Bicycle with both legs.
5. 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.