Hundred Prep without Straps (Ball Between Ankles)
- Equipment: Reformer
- Category: Abs/Core
- Level: Beginner
- Body position: Supine
- Repetitions: 100 pumps
- Springs: 1 Red (Heavy) – 1 Red + 1 Blue
- Headrest: As needed
- Footbar: Any
- Prop: Ball
Starting position
Supine, arms long by sides hovering off carriage, legs in tabletop, neutral pelvis, ball between ankles or thighs
Instructions
Exhale to lift the head and chest into an abdominal curl while reaching the arms forward and begin small arm pumps. Maintain the legs stable with the ball as you breathe in a steady rhythm. Inhale and exhale through the pumping pattern, then lower with control
Teaching cues
- Ball keeps legs connected
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