Supine Single Arm – Arm Lowering (Ball to Thigh)
- Equipment: Reformer
- Category: Abs/Core
- Level: Intermediate
- Body position: Supine
- Repetitions: 6-8 reps each side
- Springs: 1 Blue (Medium) – 1 Red (Heavy)
- Headrest: As needed
- Footbar: Any
- Prop: Ball
Starting position
Lie supine on the carriage with one strap in the working hand, arm reaching to the ceiling above the shoulder. The non-working hand presses a small ball gently into the same-side thigh or the opposite thigh in tabletop. Neutral spine, ribs softly connected.
Instructions
Exhale to lower the working arm down toward the hip without bending the elbow, while the other hand maintains steady pressure into the ball to help stabilize the trunk. Inhale to return the arm back to the ceiling with control, keeping the pelvis and ribs quiet throughout. Complete all repetitions on one side before switching.
Teaching cues
- The non-working hand stays active on the ball
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