Set-Up:
Place your hands on the reformer rails, facing the back of the reformer.
Stack the shoulders over the wrists and position the knees against the shoulder rests to create an all 4s position.
Movement:
Exhale: Engage the lower abdominals to pull the knees towards the chest, drawing the carriage towards the hands.
Inhale: Slowly release the carriage back by an inch, maintaining core engagement throughout. Repeat.
Main focus:
Core strength and stability, with an emphasis on abdominal control and hip flexor strength.
Primary Muscles Worked:
Abdominals (primary – rectus abdominis and transverse abdominis): control the knee draw-in and stabilise the trunk throughout the movement.
Obliques: support core stability and control of the pelvis.
Hip flexors: drive the knees towards the chest and control the return.
Shoulders (deltoids): stabilise the upper body while supporting weight through the arms.
Serratus anterior: supports scapular stability and controlled shoulder movement.
Jumpboard required
1. Reduce the Range: Perform smaller, more controlled knee tucks, focusing on maintaining constant abdominal engagement and stability through the shoulders. Keep the carriage movement precise rather than travelling through a large range.
2. Single-Leg Variation: Progress to a single-leg variation by keeping one leg lifted while the opposite leg performs the tuck. Maintain a stable pelvis and strong core connection, avoiding any rotation or shifting through the body.
1. Reduce the Range: Perform smaller, more controlled knee tucks, focusing on maintaining constant abdominal engagement and stability through the shoulders. Keep the carriage movement precise rather than travelling through a large range.
2. Single-Leg Variation: Progress to a single-leg variation by keeping one knee lifted while the opposite leg performs the tuck. Maintain a stable pelvis and strong core connection, avoiding any rotation or shifting through the body.
1B.
Regression:
Springs: Use less spring resistance to reduce the challenge and allow greater control.
Progression:
Springs: Add more spring resistance to increase the challenge while maintaining good form and control.
Modification:
Bird Dog side facing: From an all-fours position, with carriage closed extend the opposite arm and leg away from the body, keeping the core engaged and hips level.
Return to centre with control and repeat on the other side.
Add 1R 1B springs to perform this exercise.