Leg Lowering (Ball Between Ankles)
- 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
Lie supine on the carriage holding the straps in both hands, arms reaching up toward the ceiling with slight tension. Legs are extended straight up to the ceiling, parallel, with a small ball placed between the ankles. Neutral spine with ribs softly connected and pelvis stable
Instructions
Exhale to slowly lower both legs together away from the ceiling to a controlled angle, maintaining the ball stable between the ankles and keeping the pelvis neutral. Only lower as far as you can without arching the lower back or losing abdominal connection. Inhale to return the legs back to vertical with control, keeping tension in the straps and stability through the torso throughout
Teaching cues
- Lower only as far as control allows
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