From the reformer classes of Spring Setting and Key Facts
- Springs
- 1× light + 1× medium
- Reps
- 8–10 reps
- Level
- Beginner
- Equipment
- Reformer, Fitness circle
- Muscles
- Core, Hamstrings, Hip flexors
- Video tutorial
- in the member area
Starting Position
The left heel on the footbar, the right foot in the Pilates ring, both hands holding the ring, the right leg long toward the ceiling.
Step-by-Step Flow
- Open the carriage and sway the right leg gently side to side.
Cues for Teaching
- The standing leg keeps the carriage quiet — it doesn't wobble.
- The long leg moves from the hip, not the lower back.
- Only sway as far sideways as the pelvis stays down on the carriage.
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: With the Pilates Ring”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →