Beginner • Footwork

Supine on the carriage, heels together toes apart on the bar, press out to straight legs and return with control, keeping the pelvis neutral.

Beginner • Footwork

Arches of the feet wrapped over the bar, hip-width apart, press out and bend in without letting the heels drop or the low back arch.

Beginner • Footwork

Heels on the bar with flexed feet, press out through the back of the legs and pull in slowly, keeping the toes lifted.

Advanced • Footwork

Legs straight with the balls of the feet on the bar, lower and lift the heels below bar level for controlled calf and ankle work.

Beginner • Footwork

Toes curled around the front of the footbar, press out and in while gripping actively through the whole foot.

Beginner • Footwork

One foot on the bar in Pilates V, the other knee at tabletop, press out and in keeping the hips completely level.

Beginner • Footwork

One flexed heel on the bar, opposite leg at tabletop, press to straight and resist the return without twisting the pelvis.

Beginner • Footwork

Feet wide on the corners of the bar, turned out, press out and in tracking the knees over the second toes.

Beginner • Footwork

Legs straight, press the carriage out and pulse the heels up and down for calf endurance with a still pelvis.

Beginner • Footwork

Small fast pulses at the end range of the press to fatigue the quads and glutes while keeping the ribs down.

Beginner • Footwork

Legs straight and turned out, beat the heels together rapidly while holding the carriage steady out from the stopper.

Beginner • Footwork

Slow three-count press out, one-count hold, three-count return to build control and eccentric strength.

Medium • Feet in straps

Feet in straps in Pilates V, heels together, extend the legs to a 45-degree line and fold back to a deep frog without moving the pelvis.

Medium • Feet in straps

Legs long in the straps, circle outward and together, keeping the low back quiet and the circles even in size.

Medium • Feet in straps

Same shape circled inward, opening from the hip joint while the ribcage stays anchored.

Advanced • Feet in straps

Legs vertical, open to shoulder width and squeeze back together using the inner thighs, not the ankles.

Advanced • Feet in straps

From legs vertical, roll the hips up to a shoulder bridge, open the legs and roll down one vertebra at a time.

Advanced • Feet in straps

Fold at the hips, roll the pelvis overhead, bend the knees to the ears and melt the spine down while the carriage stays home.

Medium • Feet in straps

Bend to frog, extend the legs low, then lift back to vertical, drawing a triangle with control.

Medium • Feet in straps

Alternate legs in a slow cycling pattern, keeping the pelvis level and the straps under even tension.

Medium • Feet in straps

Split the legs front and back with straight knees, switching smoothly without rocking the pelvis.

Medium • Feet in straps

Legs in tabletop in the straps, roll the pelvis up and down slowly using the hamstrings and deep abdominals.

Medium • Feet in straps

Legs vertical, press the inner thighs together against light strap resistance and release slowly.

Medium • Feet in straps

One foot in the strap, other leg long on the carriage, circle the working leg with a stable pelvis.

Medium • Feet in straps

One foot in the strap, bend and straighten the knee against the spring to isolate the hamstring.

Medium • Feet in straps

Hold the mid-range of frog and pulse to fatigue the adductors and deep hip rotators.

Medium • Feet in straps

Legs together and long, lower to the limit of pelvic control and lift back to vertical.

Ultra • Feet in straps

Legs vertical and together, spiral the hips to one side, circle down and around, and return to center.

Beginner • Abdominals

Head and shoulders lifted, arms in the straps pressed long by the hips, hold the curl and breathe wide.

Beginner • Abdominals

Legs at tabletop or long, arms pumping small and fast in the straps for five counts in and five out.

Medium • Abdominals

Curl up with arms pressed long, open and close the legs, then fold in — all on one exhale.

Medium • Abdominals

Curl the upper body while drawing the straps toward the hips, deepening the abdominal connection.

Medium • Abdominals

Curl and rotate toward one hand, keeping both hips heavy and the elbows wide.

Medium • Abdominals

Holding the straps, articulate up to sitting and roll back down through every vertebra.

Advanced • Abdominals

Legs at a 45-degree line, roll up to a V-shape holding the straps and lower with total control.

Advanced • Abdominals

Hands behind the head, curl up and rotate elbow toward opposite knee with a slow rhythmic switch.

Beginner • Abdominals

Curled up, extend arms and legs in opposition and circle back to a tight ball.

Medium • Abdominals

Head lifted, feet in straps, press to a long diagonal line and fold back, keeping the curl steady.

Medium • Abdominals

Legs overhead in the straps, open, flex and roll down slowly through the spine.

Ultra • Abdominals

From a high rollover, spiral down one side and up the other with the shoulders anchored.

Medium • Arms supine

Lying flat with straps in hand, circle the arms open and around, keeping the shoulder blades wide.

Medium • Arms supine

Press the straps from overhead to the hips with straight arms, ribs knitted down.

Medium • Arms supine

Elbows fixed and pointing up, straighten the arms to press the straps toward the hips.

Medium • Arms supine

Arms long by the sides, press back into the springs and hold, breathing wide across the collarbones.

Medium • Arms supine

Arms wide with soft elbows, close them over the chest and open slowly against the spring.

Advanced • Arms supine

Straight arms sweep from overhead to the hips and back, keeping the ribcage anchored on the carriage.

Medium • Arms supine

Elbows at the ribs, rotate the forearms outward against the strap to train the rotator cuff.

Medium • Arms supine

One strap at a time, press long while resisting rotation through the torso.

Medium • Arms supine

Elbows fixed by the sides, curl the straps toward the shoulders and lower slowly.

Medium • Arms supine

Arms sweep in a wide arc from hips to overhead along the carriage, opening the chest.

Medium • Kneeling

Upright on the knees facing the back, circle the straps with a tall spine and stacked pelvis.

Medium • Kneeling

Kneeling tall, press the straps behind you, turn the head side to side and return to center.

Medium • Kneeling

Elbows at shoulder height, curl the straps in and out while resisting carriage movement.

Medium • Kneeling

Arms wide at shoulder height, close them in a big hug and open with control, keeping the ribs closed.

Medium • Kneeling

Hands by the forehead, extend the arms forward on a diagonal and bend back with steady shoulders.

Medium • Kneeling

Kneeling sideways to the risers, press and lift the outside arm through several planes.

Beginner • Kneeling

Back knee on the carriage, front foot on the platform, slide the carriage out for a deep hip flexor stretch.

Medium • Kneeling

Kneeling tall with the straps, hinge back on a long diagonal and return using the back of the body.

Beginner • Kneeling

Straps in hand, hinge the whole body back from the knees in one line, then pull up through the quads.

Medium • Kneeling

One hand in the strap overhead, arc sideways over the carriage and return with an even waist.

Medium • Kneeling

Kneeling tall, press one strap forward and rotate the ribcage, keeping the hips square.

Advanced • Kneeling

Kneeling on the carriage with hands on the bar, press out and in for shoulder and core stability.

Beginner • Plank

Plank with hands on the footbar and feet on the headrest, glide the carriage out and back in one straight line.

Beginner • Plank

Kneeling with hands on the bar and thighs pressed forward, arc the chest open and press the carriage back.

Beginner • Plank

Pike position with hands on the bar, press the carriage out to plank and pull back up to a high V.

Medium • Plank

Standing on the carriage with hands on the bar and flat feet, scoop the belly and push the carriage back and in.

Beginner • Plank

Facing away with hands on the bar, dip and lift the body in a controlled reverse-plank circle.

Beginner • Plank

Kneeling with hands on the bar and a C-curve spine, press the carriage back and pull in with the abdominals.

Beginner • Plank

Same position with a neutral spine, using the hip extensors to drive the carriage.

Beginner • Plank

Knees hovering off the carriage, small powerful pushes with the spine unmoving.

Advanced • Plank

Plank with feet on the carriage, lift one leg and press the carriage out without dropping the hips.

Advanced • Plank

Feet on the carriage, hands on the platform, pike the hips high and lower back to plank.

Advanced • Plank

Hands on the platform, alternate driving each knee in as the carriage slides.

Medium • Plank

Feet on the carriage in plank, draw both knees under the chest and press back out.

Medium • Plank

From plank, pull the knees in on a diagonal toward one elbow, alternating sides.

Medium • Plank

Hands on the platform, knees hovered over the carriage, press out and in a few inches with a locked torso.

Medium • Plank

Facing up with heels on the carriage and hands on the platform, slide out and in with lifted hips.

Ultra • Plank

One foot on the carriage, pike the hips up and lower to plank, keeping the shoulders over the wrists.

Medium • Short box

Seated on the box with feet under the strap, roll the pelvis back in a C-curve and return.

Medium • Short box

Hinge back with a long neutral spine and arms overhead, then lift upright with the back extensors.

Medium • Short box

Arms overhead, arc laterally over the box and return through the center with even waist length.

Ultra • Short box

Rotate the ribcage over the pelvis with arms wide, keeping the hips anchored.

Ultra • Short box

Rotate first, then hinge back on the diagonal and return with control.

Medium • Short box

One leg extended and climbing the leg with the hands, then rolling down and back up along the box.

Medium • Short box

Progressive walk of the hands up an extended leg while articulating the spine back over the box.

Medium • Short box

Combine the side bend and twist into a continuous circular movement of the torso.

Advanced • Short box

Seated tall with straps, press the arms overhead and lower with the ribs down.

Medium • Short box

Hands together behind the head, extend the arms up on a diagonal and bend back down.

Medium • Short box

Arms open wide at shoulder height, close and open against the spring while sitting tall.

Advanced • Short box

Hinge back and float the legs to a V-shape, holding and lowering with control.

Medium • Long box

Prone on the box holding the straps, pull the arms back along the sides and lift the chest.

Medium • Long box

Arms wide in a T, pull them back and down while keeping the neck long.

Medium • Long box

Supine on the box, sweep the arms and legs open and together in a wide swimming pattern.

Advanced • Long box

Supine, roll up to a teaser holding the straps and lower slowly through the spine.

Medium • Long box

Prone, circle the arms from front to sides while lifting the chest into extension.

Medium • Long box

Prone with hands on the footbar, press the carriage away and lift into a long back extension.

Advanced • Long box

Prone with opposite arm and leg lifting in a small quick alternating rhythm.

Advanced • Long box

Straddle the box holding the straps, hinge back and press the arms in a series while gripping with the inner thighs.

Medium • Long box

Prone with feet in the straps, curl the heels toward the seat and lengthen back out.

Medium • Long box

Prone with feet in straps, bend the knees wide and beat the heels together in extension.

Medium • Long box

Seated on the long box facing the footbar, row the straps forward and open the arms wide.

Medium • Long box

Seated facing the risers, hinge and pull the straps back in a full rowing sequence.

Medium • Long box

Side-lying on the box, press the top-arm strap open and close with a steady torso.

Medium • Long box

Side-lying with the hips at the edge, lower the torso over the box and lift with the obliques.

Medium • Long box

Prone, press the straps back past the hips and hold, opening the front of the shoulders.

Medium • Side-lying

Side-lying on the carriage with the top foot on the bar, press out and in keeping the waist lifted.

Medium • Side-lying

Bottom leg on the bar, press the carriage using the inner thigh with a stacked pelvis.

Medium • Side-lying

Top leg in the strap, circle from the hip while the ribcage stays quiet.

Medium • Standing

One foot on the platform and one on the carriage, open and close the legs with the inner thighs.

Medium • Standing

Front foot on the platform, back foot on the carriage, slide out to a long lunge and pull back in.

Advanced • Standing

Facing forward in a split stance, slide the carriage back with a tall upright torso.

Medium • Standing

One foot on the platform, the other knee on the carriage, press out laterally through the glute.

Medium • Standing

Back foot on the carriage, front foot on the floor, slide back into a lunge and pull in.

Medium • Standing

Standing beside the reformer with one foot on the carriage, press the leg out to the side and return.

Medium • Standing

Standing on the platform with the balls of the feet, press the carriage with the other foot for calf strength.

Medium • Standing

Standing at the back of the reformer holding the straps, press, pull and circle the arms.

Medium • Standing

Standing tall with straps by the sides, press back and hold, lengthening through the spine.

Medium • Standing

Standing in a split stance with one strap, press forward and rotate through the ribcage.

Beginner • Standing

Foot on the footbar with a long spine, hinge forward for a controlled hamstring lengthening.

Advanced • Stomach massage

Seated on the carriage with feet on the bar and a C-curve, press out and in with the hands behind the hips.

Advanced • Stomach massage

Same footwork with a tall neutral spine and arms reaching back, lifting through the chest.

Advanced • Stomach massage

Arms reaching forward or wide as the carriage presses out, adding shoulder and back challenge.

Ultra • Stomach massage

Press out and rotate the torso to one side, keeping both sit bones grounded.

Medium • Seated

Sitting in a Z-position with one hand on the bar, arc sideways and press the carriage out.

Ultra • Seated

Seated tall holding a strap, rotate the ribcage and return with a still pelvis.

Advanced • Seated

Legs wide, rotate and reach one hand past the opposite foot, then roll up through the spine.

Medium • Seated

Facing the risers, pull the straps down and back to engage the lats with a lifted chest.

Medium • Seated

Elbows wide at shoulder height, pull the straps back and release slowly.

Medium • Seated

Elbows close to the ribs, pull straight back and lengthen out with tall posture.

Medium • Seated

Facing away from the risers, close the arms in a wide circle in front of the chest.

Medium • Seated

Arms overhead holding the straps, bend and straighten the elbows without moving the ribs.

Advanced • Jumpboard

Supine with feet on the jumpboard, push off and land softly toe-ball-heel with a neutral pelvis.

Advanced • Jumpboard

One-leg take-offs and landings, absorbing through the whole foot and controlling the knee line.

Advanced • Jumpboard

Feet wide and turned out, jump and land with the knees tracking over the toes.

Advanced • Jumpboard

Split the legs mid-air and switch, landing lightly with a stable torso.

Advanced • Jumpboard

Legs together, jump side to side across the board with an anchored pelvis.

Advanced • Jumpboard

Push off and draw both knees to the chest before landing softly.

Advanced • Jumpboard

Prone on the carriage with hands on the board, press and rebound for upper-body power.

Advanced • Jumpboard

Side-lying with the top foot pushing off the board, training lateral hip power.

Advanced • Jumpboard

Alternate landing on toes and heels for foot articulation and ankle control.

Advanced • Jumpboard

Fast alternating single-leg jumps for a short cardio burst with a still spine.

Ultra • Advanced

Hands on the bar and feet on the carriage sideways, spiral the body out and in through a long twist.

Ultra • Advanced

The mirrored version of snake, arcing the spine into extension as the carriage travels.

Ultra • Advanced

Shoulders on the carriage with feet in straps, split the legs overhead and hold with control.

Ultra • Advanced

Side plank with the bottom hand on the platform and feet on the carriage, press out and in.

Advanced • Advanced

Feet on the bar and hands on the shoulder rests, arc the pelvis under and over as the carriage moves.

Advanced • Advanced

Seated with hands on the shoulder rests and feet on the bar, lift the seat and press the carriage out.

Advanced • Advanced

Reverse plank with feet on the bar, lift one leg high and press the carriage away.

Advanced • Advanced

Standing on the carriage with the back to the bar, sink into a squat while the carriage travels.

Medium • Advanced

Feet in straps in a high frog, add a small pelvic rotation each repetition.

Advanced • Advanced

Chain the two inversions into one continuous sequence with smooth spinal articulation.

Advanced • Advanced

From a teaser, roll back and take the legs overhead, then return to the V-shape.

Advanced • Advanced

Hands on the platform, feet on the carriage, pike as high as possible and hold the shoulder stack.

Beginner • Mobility

One foot in the strap, lengthen the leg toward the ceiling and gently draw it closer.

Beginner • Mobility

Kneeling lunge with the back knee on the carriage, slide out and breathe into the front of the hip.

Beginner • Mobility

Ankle crossed over the opposite knee with the foot in the strap, drawing the legs in for glute release.

Beginner • Mobility

Legs wide in the straps, let gravity open the inner thighs and pull back together slowly.

Ultra • Mobility

Knees dropping side to side on the carriage with the shoulders anchored, breathing into the ribs.

Beginner • Mobility

Hands on the bar and knees on the carriage, arch and round the spine with the breath.

Beginner • Mobility

Z-sit with one hand on the bar, side bend to open the waist and shoulder.

Beginner • Mobility

Supine over the box, arms open wide to release the chest and front of the shoulders.

Medium • Mobility

Feet on the carriage and hands on the bar, hinge forward to lengthen the whole back line.

Beginner • Mobility

Standing at the end of the reformer, roll down through the spine and stack back up to close the session.

Beginner • Mat: Warm-up & breathing

Supine with knees bent, hands on the ribs, breathe wide into the sides of the ribcage without lifting the chest.

Beginner • Mat: Warm-up & breathing

Small pelvic tilts through twelve, three, six and nine o'clock to mobilise the lumbar spine and find neutral.

Beginner • Mat: Warm-up & breathing

Alternate between neutral pelvis and gentle imprint, moving only from the deep abdominals.

Beginner • Mat: Warm-up & breathing

Knees bent and together, sway them side to side within a pain-free range to warm the spine.

Beginner • Mat: Warm-up & breathing

Lift, glide back and lower the shoulder blades to organise the scapulae before loading the arms.

Beginner • Mat: Warm-up & breathing

Small nods of the chin to wake the deep neck flexors before any curl-up work.

Advanced • Mat: Warm-up & breathing

Float the arms overhead and back while keeping the ribs heavy on the mat.

Beginner • Mat: Warm-up & breathing

Move sequentially between flexion and extension, initiating from the tailbone.

Beginner • Mat: Warm-up & breathing

From all fours, slide one arm under the body to rotate the upper back, keeping the hips square.

Beginner • Mat: Warm-up & breathing

Sit back to the heels and walk the hands forward to lengthen the lats and low back.

Beginner • Mat: Abdominals

Head and shoulders curled up, legs at tabletop or 45 degrees, pump the arms for five breaths in and five out.

Medium • Mat: Abdominals

Slow articulated roll from lying to sitting and back, one vertebra at a time with straight legs.

Beginner • Mat: Abdominals

Seated tall, curl the pelvis back to a C-curve and return without gripping the hip flexors.

Beginner • Mat: Abdominals

Curled up, draw one knee in and switch legs, keeping the pelvis stable and the ribs knitted.

Beginner • Mat: Abdominals

Reach arms and legs long on the inhale, circle them back to the knees on the exhale.

Medium • Mat: Abdominals

Curled up, switch straight legs in a controlled scissor with a double pulse at the top.

Medium • Mat: Abdominals

Legs straight to the ceiling, lower as far as the pelvis stays still and lift back with the deep abdominals.

Advanced • Mat: Abdominals

Rotate the ribcage towards the opposite knee, elbows wide, holding each rotation for a beat.

Beginner • Mat: Abdominals

Tabletop legs, tap one toe to the mat at a time without letting the back arch.

Ultra • Mat: Abdominals

Legs overhead from a 90-degree hold, open and roll down through the spine with total control.

Advanced • Mat: Abdominals

Roll back and up to a V-shape with the feet grounded, building towards a full teaser.

Ultra • Mat: Abdominals

Balance on the sit bones with legs and arms extended in a long V, then roll down bone by bone.

Ultra • Mat: Abdominals

Combination of roll-over and teaser with a leg switch, flowing from one shape to the next.

Ultra • Mat: Abdominals

Legs together vertical, circle them around and lift the hips slightly to each side.

Ultra • Mat: Abdominals

From the roll-over, extend the legs to the ceiling and lower the spine down with precision.

Ultra • Mat: Abdominals

From a strong plank, pike the hips high using the abdominals, then lower back to plank.

Advanced • Mat: Abdominals

Low back pressed into the mat, arms and legs long, hold the banana shape and breathe.

Beginner • Mat: Spine & rotation

Seated tall with legs wide, curl forward over the legs and restack the spine.

Ultra • Mat: Spine & rotation

Sit tall and rotate with two small pulses per side, growing taller through the crown.

Advanced • Mat: Spine & rotation

Legs wide, rotate and reach the little finger past the opposite foot, then roll up through the spine.

Medium • Mat: Spine & rotation

Seated in a Z-sit, reach one arm overhead into a long side bend without collapsing the ribs.

Advanced • Mat: Spine & rotation

Balance on the sit bones holding the ankles, roll back to the shoulders and up again.

Beginner • Mat: Spine & rotation

Compact C-curve, roll back and up without using momentum from the head.

Beginner • Mat: Spine & rotation

Same rolling shape with the hands inside the ankles and three claps of the feet at each end.

Advanced • Mat: Spine & rotation

Hands behind the head, roll up over straight legs and hinge back tall before rolling down.

Ultra • Mat: Spine & rotation

Knees together drop to one side while the opposite shoulder stays anchored.

Medium • Mat: Spine & rotation

Legs crossed, reach overhead and side to lengthen the waist and open the ribs.

Medium • Mat: Side-lying

Lying on one side in a long line, lift and lower the top leg with the pelvis absolutely still.

Medium • Mat: Side-lying

Top leg at hip height, swing it forward with a double pulse and reach it back with a long spine.

Medium • Mat: Side-lying

Small controlled circles with the top leg, equal in size in both directions.

Medium • Mat: Side-lying

Cycle the top leg forward and back in a large controlled circle with a bent-knee transition.

Medium • Mat: Side-lying

Top leg crossed in front, lift the bottom leg from the inner thigh.

Beginner • Mat: Side-lying

Knees bent and stacked, open the top knee while keeping the feet together and the pelvis quiet.

Advanced • Mat: Side-lying

Support on forearm and lower knee, lift the hips to a straight diagonal line.

Ultra • Mat: Side-lying

Straight-arm side plank with the top leg lifting slowly and lowering with control.

Ultra • Mat: Side-lying

Kneeling side plank with the top arm and leg reaching long in opposition.

Medium • Mat: Side-lying

Tap the top toe front and back of the bottom foot, then hold and pulse the leg high.

Medium • Mat: Prone & back extension

Prone, hands under the shoulders, lift the chest into a long extension without crunching the neck.

Ultra • Mat: Prone & back extension

Rock forward and back in extension with the arms reaching long overhead.

Medium • Mat: Prone & back extension

Prone on the forearms, kick one heel to the seat with a double pulse.

Advanced • Mat: Prone & back extension

Hands clasped on the low back, kick both heels three times then extend the chest.

Advanced • Mat: Prone & back extension

Prone, lift opposite arm and leg and flutter them quickly while the abdominals stay lifted.

Medium • Mat: Prone & back extension

Prone, sweep the arms wide and back while lifting the chest, then reach them forward again.

Beginner • Mat: Prone & back extension

Arms alongside the body, lift the chest and hands as the shoulder blades slide down.

Medium • Mat: Prone & back extension

On all fours, extend opposite arm and leg to a straight line without twisting.

Advanced • Mat: Prone & back extension

Plank position, lift one leg at a time while the hips stay level.

Advanced • Mat: Prone & back extension

Reverse plank, lift one leg at a time keeping the chest open and the hips high.

Beginner • Mat: Prone & back extension

Roll the pelvis up to a bridge, hold with the hips level, then roll down articulating the spine.

Advanced • Mat: Prone & back extension

Bridge with one leg extended, keeping the pelvis square as you lower and lift.

Beginner • Mat: Standing & balance

Roll down through the spine and back up, letting the head lead and the knees stay soft.

Beginner • Mat: Standing & balance

Heels together toes apart, rise on the balls of the feet and lower slowly.

Advanced • Mat: Standing & balance

Balance on one leg with the other at tabletop, hold and add small arm reaches.

Medium • Mat: Standing & balance

Balancing on one leg, circle the free leg from the hip with a stable pelvis.

Medium • Mat: Standing & balance

Small squat with the spine tall, then rise to the toes as you straighten.

Medium • Mat: Standing & balance

Feet hip-width, reach overhead into a long side bend and return through centre.

Medium • Mat: Standing & balance

Step back and across into a curtsy lunge with an opposite arm reach for balance.

Beginner • Mat: Standing & balance

Small tilts of the pelvis in standing to link Pilates control to upright posture.

Medium • Mat: Small props (band, ball, ring)

Supine with the ring between the knees, squeeze and release with a steady exhale.

Medium • Mat: Small props (band, ball, ring)

Ring between the palms, press and release while keeping the shoulders down.

Beginner • Mat: Small props (band, ball, ring)

Ball between the knees, bridge up while maintaining a constant gentle squeeze.

Medium • Mat: Small props (band, ball, ring)

Seated, hold the ball forward and curl back into a C-curve, then restack.

Beginner • Mat: Small props (band, ball, ring)

Hold a band shoulder-width and open the arms wide, squeezing the mid-back.

Medium • Mat: Small props (band, ball, ring)

Band around the feet, press the legs long and resist the return, like feet in straps.

Medium • Mat: Small props (band, ball, ring)

Band anchored ahead, pull the elbows back with a tall spine and quiet shoulders.

Beginner • Mat: Small props (band, ball, ring)

Lying long on the roller, open the arms wide to release the chest and thoracic spine.

Advanced • Mat: Small props (band, ball, ring)

Balance on the roller and lower opposite arm and leg with total control.

Beginner • Mat: Small props (band, ball, ring)

Ball behind the head to support the neck during curl-up and hundred variations.