Short Strap Arms & Legs with Ball

Spring Setting and Key Facts

Springs

1× medium

Reps

8–10 reps per variation

Level

Beginner

Equipment

Reformer, Pilates ball

Body area

Arms, Core, Shoulders, Legs

Muscles

Latissimus dorsi, Rectus abdominis, Hip flexors

Starting Position

Lying on your back on the carriage, ball between the ankles, legs in tabletop, hands in the short straps, arms long up toward the ceiling.

Step-by-Step Flow

1. Bring the arms long down by the hips and back up toward the ceiling.
2. Same thing with the head lifted.
3. Hold the arms long by the hips and extend the legs into the diagonal, then bend them back into tabletop.

Cues for Teaching

• The shoulders stay down, even while the arms work.
• The ball between the ankles stays tucked in.
• Only lower the legs as far as the pelvis stays quiet.