• Feet Pulling Straps Hamstring Curls Prone On The Long Box

  Novice

  

  

  1

  Lie prone on long box, hips supported, straps around feet.

  2

  Start with legs extended, core engaged, pelvis neutral.

  3

  Bend knees, curling heels toward glutes using hamstrings.

  4

  Extend legs slowly, maintaining control and constant strap tension.

• Pilates Short Spine

  Intermediate

  

  

  1

  Lie supine, feet in straps, legs extended upward.

  2

  Lift hips, rolling spine off carriage.

  3

  Bend knees, bringing heels toward glutes overhead.

  4

  Roll down slowly, extending legs to start.

• Pilates Scooter

  Novice

  

  

  1

  Stand beside reformer, one foot on carriage, one stable on floor.

  2

  Press carriage back by extending moving leg.

• Pilates Hamtring Curls Prone

  Novice

  

  

  1

  Lie prone, attach straps to ankles, legs extended.

  2

  Bend knees, pulling heels toward glutes.

  3

  Keep hips pressed down and core engaged.

  4

  Extend legs slowly back to start.