Reformer exercise · Intermediate

Toe Taps & Leg Extensions with Ball between the Knees

Toe Taps & Leg Extensions with Ball between the Knees is an intermediate reformer exercise with Pilates ball that mainly works the core, legs and hips. It runs without springs. Below you'll find the starting position, the flow in 7 steps and the cues to teach it in class.

Spring Setting and Key Facts

Springs: none
Reps: 6–8 reps per variation
Level: Intermediate
Equipment: Reformer, Pilates ball
Body area: Core, Legs, Hips
Muscles: Core, Hip flexors, Adductors

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Starting Position

The carriage at the end of the Reformer, lying on your back, hands on the rails, legs in tabletop, the ball between the knees.

Step-by-Step Flow

Toe taps.
Pulse into the ball.
Extend the legs into the diagonal (leg extension).
Alternate toe taps and leg extensions.
With long legs in the diagonal, pulse into the ball.
Hold the squeeze.
With long legs, lift knees and hips up toward the ceiling (candle stick).

Cues for Teaching

The lower back stays long on the carriage, the ribs stay soft.
The ball stays firmly between the knees the whole time.
The legs only go as low into the diagonal as the back stays still.

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