Reformer exercise · Intermediate

Standing Arm Series in the Long Strap with Ball at the Box

Standing Arm Series in the Long Strap with Ball at the Box is an intermediate reformer exercise with Short box and Pilates ball that mainly works the arms, shoulders and core. Spring setting: 1× light. Below you'll find the starting position, the flow in 2 steps and the cues to teach it in class.

Spring Setting and Key Facts

Springs: 1× light
Reps: 4–6 reps per variation
Level: Intermediate
Equipment: Reformer, Short box, Pilates ball
Body area: Arms, Shoulders, Core
Muscles: Triceps, Shoulders, Core

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Starting Position

Standing on the carriage facing the box, the right hand presses the ball onto the box, the left hand in the long strap, both knees slightly bent.

Step-by-Step Flow

Bring the arm in the strap long beside the hip.
Hold the arm long beside the hip and bend only the forearm.

Cues for Teaching

The shoulders stay down, the neck long.
The elbow stays beside the hip, only the forearm moves.
The hand on the ball presses evenly — it steadies you without leaning on it.

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