Arm Lowering (Ball Between Thighs)

Equipment: Reformer
Category: Abs/Core
Level: Beginner
Body position: Supine
Repetitions: 8-10 reps
Springs: 1 Red (Heavy) – 1 Red + 1 Blue
Headrest: As needed
Footbar: Any
Prop: Ball

Starting position

Supine, arms reaching to ceiling with wrists stacked over shoulders, straps under light tension, legs tabletop, ball between thighs, neutral spine

Instructions

Exhale to press arms down while maintaining squeeze on ball. Inhale to return arms up

Teaching cues

Ball stabilizes pelvis

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More Supine Arm variations

Arm Circles · Beginner
Arm Circles (Chest Lift) · Intermediate
Arm Lowering (Chest Lift + Legs 45°) · Intermediate
Arm Lowering (Chest Lift) · Intermediate
Arm Lowering (Posterior Deltoid Pull) · Beginner
Chest Lift (Ball Between Ankles) · Intermediate
Leg Lowering (Ball Between Ankles) · Beginner
Supine Arm Circles (Ball Under Sacrum) · Intermediate
Supine Arm Press (Ball Under Sacrum) · Intermediate
Supine Arm – Arm Circles (Chest Lift + Legs 45°) · Advanced
Supine Arm – Cheerleader · Intermediate
Supine Arm – Opposite Arm / Leg · Intermediate
Supine Arm – Single Leg Extend (From T-shape) · Intermediate
Supine Arm – Single Leg Extend (Parallel Arms) · Intermediate
Supine Arm – T-shape (Chest Lift + Legs 45°) · Advanced
Supine Coordination Prep (Ball Under Sacrum) · Intermediate
Supine Triceps Press (Ball Under Sacrum) · Intermediate
T-shape (Chest Lift) · Intermediate
T-shape (Latissimus Pull) · Beginner
Triceps Pull · Beginner
Triceps Pull (Chest Lift + Legs 45°) · Intermediate
Triceps Pull (Chest Lift) · Intermediate

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