From the reformer classes of Spring Setting and Key Facts
- Springs
- 1× light
- Reps
- 6–8 reps per variation
- Level
- Beginner
- Equipment
- Reformer, Short box, Pilates ball
- Muscles
- Obliques, Shoulders, Thoracic spine
- Video tutorial
- in the member area
Starting Position
The left elbow on the short box, the left knee on the carriage, the right foot on the platform, the right arm long overhead.
Step-by-Step Flow
- Open the carriage and thread the needle.
- Open the carriage, place the ball on the box, press into the ball and lift the left knee toward the right one (if that’s too hard: lift the left knee just a little off the carriage, two centimetres are enough).
Cues for Teaching
- The gaze follows the top hand — that’s what makes the rib cage actually rotate.
- The supporting elbow stays under the shoulder.
- If the knee lift is too much: lift just two centimetres, that’s enough.
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: All on One Spring”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →