Short Box – Flat Back (with pole)

Equipment: Reformer
Category: Abs/Core
Level: Advanced
Body position: Seated-ShortBox
Repetitions: 6-8 reps
Springs: All
Headrest: Any
Footbar: No bar
Prop: Pole

Starting position

Seated on short box facing footbar, feet under strap hip-width, sitting slightly forward, pole held at chest height, spine tall

Instructions

Inhale to prepare. Exhale to hinge the torso back from the hips, maintaining a neutral spine without changing lumbar shape. Inhale to pause. Exhale to return upright, keeping alignment unchanged

Teaching cues

Move as one unit

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More Short box Abs variations

Short Box – Around the World · Intermediate
Short Box – Climb a Tree · Advanced
Short Box – Climb a Tree (Arm Extension) · Advanced
Short Box – Fire Baton · Advanced
Short Box – Fire Baton (No Back Extension) · Intermediate
Short Box – Mermaid · Intermediate
Short Box – Mermaid with Rotation · Intermediate
Short Box – Round Back (Picture Frame) · Beginner
Short Box – Round Back (with pole) · Beginner
Short Box – Side Sit Ups · Intermediate
Short Box – Spear a Fish · Advanced
Short Box – Tree Prep (Bent Knee) · Beginner
Short Box – Tree Prep (Hamstring Prep) · Beginner
Short Box – Twist · Intermediate

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