Sit on your Sitting Box with legs extended at an upward angle and arms reaching forward, holding the straps. Slowly roll down and go up, engaging the abdominals.

Lie on your back with feet in the straps and arms resting by your sides. Press into the straps to lift your legs overhead, bringing your hips up. Keep your spine controlled. Slowly roll down until you lower your hips completely. Repeat.

Place one foot on the carriage and the other on the foot bar, keeping your back leg extended. Maintain an upright posture with your core engaged. Press through your front heel as you bend the front knee, allowing the carriage to glide. Hold the stretch, then return to the starting position.

Kneel on the reformer and hold the strap in your right extended hand. At the same time, extend your left leg. Lower both your arm and your leg, controlling he movement. Go back and repeat.

Take a plank position with your toes on the foot bar and your hands on the shoulder pads, arms extended. Slowly raise your leg up, engaging your abs. Lower and repeat with the other leg.

Lie on the sitting box on your stomach, facing away from the handle. Hold the straps with both hands. As you pull them, raise your legs as well as your head and chest. Go back and repeat.

Lie on the carriage facing the handle, your shoulders on the pads. Hold the straps with both hands. As you pull them, raise your legs. Repeat the movement.

Sit on the carriage in a Z-leg position – one leg bent with shin against the shoulder pads, the other leg bent with the sole of the foot to the inner thigh. Reach your hands to the foot bar and hold the stretch. Breathe deeply and keep your head aligned with your spine.