Side-Lying with Ball under the Ribs on the Long Box

Spring Setting and Key Facts

Springs

1× light

Reps

6–8 reps per variation

Level

Beginner

Equipment

Reformer, Long box, Pilates ball

Body area

Core, Legs, Glutes

Muscles

Obliques, Abductors, Glutes

Video tutorial

in the member area

Starting Position

The long box on the Reformer, footbar down. Lying on your side, the ball under the ribs. The bottom leg bent, the top leg long. The bottom arm bent behind the head toward the headrest, the other hand set on the box in front of the body.

Step-by-Step Flow

1. Lean over the ball and come back up.
2. Bring the elbow and the opposite knee together.
3. Small pulses with the long leg.

Cues for Teaching

• The ball supports you, the waist still does the work.
• The top leg stays long and at hip height.
• As elbow and knee meet, the rib cage turns, not just the elbow.

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 “Band & Ball: Bridge, Lunge & Long Box Series”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →