Tricep Dips at the Short Box with Ball between the Ankles

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

Starting Position

The short box on the carriage. Balls of the feet on the edge of the platform, hands on the edge of the box, the seat lifted off the box, the ball between the ankles.

Step-by-Step Flow

1. Open and close the carriage.
2. Close the carriage halfway and do a tricep dip.
3. Hold the carriage open with long legs and roll the ball up the other leg.

Cues for Teaching

• The shoulders stay down and away from the ears.
• The elbows point back in the dip.
• The ball stays firmly between the ankles.