Exercise #2189


5 min - Exercise


Muscle Focus: Abdominals.

Objective: Strengthening the abdominals while challenging stability on a moving carriage.

Reformer Setup: Start with one to two medium tension springs. Tension can be made heavier or lighter depending on the resistance desired. A lighter spring will challenge the abdominals more. Place the longbox onto the carriage with the short end of the box against the shoulder rests. The footbar is down.

Start Position: Lie supine on the box, with the shoulders blades just off the back edge of the box, knees bent with legs in tabletop (90 degree) position, head and shoulders off the box in extension, and handles in both hands. Arms will reach overhead towards the well of the carriage. Straighten both legs to a 45 degree angle.

Movement: Keeping the legs glued together and in this position, inhale as you circle your arms to your side, draw the chin to the chest, draw the abdominals to the spine, and roll through your spine in flexion, reaching your arms forward until they are shoulder height, bringing your body into a "V" like position. Eyes are gazing just above the toes. Keeping the legs where they are, exhale as you simultaneously lower your arms and roll down through your spine one vertebrae at a time, with deliberate control, returning to start position with the arms overhead. Repeat two more times.
What You'll Need: Reformer

About This Video

(Pace N/A)
Jul 10, 2015
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Let's take a look at the teaser. There's lots of different versions of the teaser out there and today I'm gonna show you the way I like to teach it. Um, it's first important to pay att...

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1 person likes this.
There is such a big difference in strap length and body placement compared to tutorial #2205 "what about the Box". I can see why the straps would have to be shorter in this demo to work with the shoulder blade just off position. Would the straps need to be lengthened during the workout with this short strap length?
1 person likes this.
Actually a question. Why is it important to have the legs not much higher than 45%? and can you share some cues to get the back extensors engaged? I love that you shared the prep exercises. Thank you great info
Hi Kathy, I set the straps so that they fit comfortably over the shoulder rests, then adjust spring tension as needed rather than adjusting strap length. Does this help?
Hi Shann, If you can roll up with legs higher than 45...go for it! A person should strive to lift the legs as high as possible and still maintain a straight back. For me it is important that you choose a place for the legs that you can maintain and you can roll up with control. Most people will have more success with legs a bit lower than expected. The legs act as a weight and make it more managable to roll up. Hope this helps!
1 person likes this.
Thank you for such a helpful tutorial.
1 person likes this.
Really great! They way you explain the movement, the breathing and the parts of the reformer being used.

Thank you!
1 person likes this.
Love the detailed way you explain the movement and breathing, watching the movement from the side and front angle to view the positioning of the body and legs, and calling out the parts of the reformer being used, very helpful.

Thank you!

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