Supine Arm Press (Ball Under Sacrum)

Equipment: Reformer
Category: Abs/Core
Level: Intermediate
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 with a small ball placed under the sacrum, creating a slight lift of the pelvis. Legs in tabletop or feet on footbar. Hold straps in hands with arms reaching toward the ceiling, neutral shoulders.

Instructions

Exhale, press the arms down toward the hips while maintaining stability on the ball and neutral pelvis. Inhale, return the arms back up with control without shifting the pelvis or losing balance.

Teaching cues

Keep pelvis stable on the ball

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More Supine Arm variations

Arm Circles · Beginner
Arm Circles (Chest Lift) · Intermediate
Arm Lowering (Ball Between Thighs) · Beginner
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 – 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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