Supine Single Arm – Press Down with Opposite Leg Extension (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 with one strap in the working hand reaching to the ceiling. The non-working hand presses a ball into the thigh of the leg that stays in tabletop. The opposite leg starts in tabletop, ready to extend.
Instructions
Exhale to press the working arm down toward the hip while the opposite leg extends out on a diagonal. The non-working hand continues pressing the ball into the bent thigh to organize the pelvis. Inhale to return the arm to the ceiling and the leg back to tabletop. Complete all repetitions on one side, then switch.
Teaching cues
- Arm and opposite leg move together
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