Reformer exercise · Beginner

Thread the Needle & Knee Lift at the Short Box

Thread the Needle & Knee Lift at the Short Box is a beginner-level reformer exercise with Short box and Pilates ball that mainly works the core, shoulders and back. 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
6–8 reps per variation
Level
Beginner
Equipment
Reformer, Short box, Pilates ball
Body area
Core, Shoulders, Back
Muscles
Obliques, Shoulders, Thoracic spine
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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

  1. Open the carriage and thread the needle.
  2. 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 two centimetres off the carriage).

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.

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