Single-Arm Short Strap Pull with Ball

Spring Setting and Key Facts

Springs

1× light

Reps

8–10 reps per variation

Level

Intermediate

Equipment

Reformer, Pilates ball

Body area

Core, Arms, Legs

Muscles

Obliques, Latissimus dorsi, Hip flexors

Starting Position

Lying on your back on the carriage, ball tucked behind the left knee, legs in tabletop, both hands in the left short strap, arms long up toward the ceiling at shoulder height.

Step-by-Step Flow

1. Bring both long arms down beside the left hip.
2. Add the right leg, extending it into the diagonal.
3. Hold the arms beside the left hip and lower and lift the right leg.

Cues for Teaching

• Both hands pull one strap — the hips still stay level.
• The ball stays tucked in; it tells you whether the left side is working.
• Only lower the free leg as far as the lower back stays long.