Knee Sways (Ball Between Knees)
- Equipment: Reformer
- Category: Warm-up
- Level: Beginner
- Body position: Supine
- Repetitions: 6-8 reps each side
- Springs: Any
- Headrest: As needed
- Footbar: Any
- Prop: Ball
Starting position
Lie supine holding onto the shoulder rests or pins. Legs in tabletop with ball between the knees. Spine neutral.
Instructions
Inhale, lower both knees together to one side while keeping shoulders grounded. Exhale, return to center using the obliques. Alternate sides.
Teaching cues
- Keep shoulders heavy
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