From the reformer classes of Spring Setting and Key Facts
- Springs
- 1× medium
- Reps
- 8–10 reps per variation
- Level
- Beginner
- Equipment
- Reformer, Pilates ball
- Muscles
- Latissimus dorsi, Rectus abdominis, Hip flexors
- Video tutorial
- in the member area
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
- Bring the arms long down by the hips and back up toward the ceiling.
- Same thing with the head lifted.
- 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.
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 “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 →