Short Box Flat Back on the Reformer

Focus on the length and lift instead of how far you go and you’ll get more out of this exercise. Let this strength carry over into other Short Box exercises.

  • Difficulty: Beginner
  • Equipment Needed: Reformer (I love using the Contrology Reformer.)
  • Reps: 3-5
  • Warning: Not ideal for some back, shoulder issues
  • Questions: Contact us here

Short Box Flat Back on the Reformer

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Flat Back on the Short Box is one of those Pilates Reformer exercises that if you let the eyes take over they can make this exercise more possible or super hard feeling. But, when you get your legs reaching from your center, your arms reaching from your back and everything connecting in between you will realize the power and strength your body has without using any springs! Focus on the length and lift instead of how far you go and you'll get more out of this exercise that you can take into other "tall" back exercises. Plus, let this strength carry over into your other Short Box exercises.

Press out on the strap, pull the pole as wide as you can and sit tall!

Typically you would go from the Round Back into the Flat Back. See all the set up tips for this exercise in our Round Back. Most importantly make sure the strap is still at the base of your foot where it meets your ankle. That your feet are strongly flexed and pressing out on the strap. Reach your legs straight from your center. Hold the bar/pole as wide as you can and reach it up from your back. Sitting super tall Pull the bar and strap apart and the key is to look straight ahead the whole time.

As you press out and away on the strap lean back. Make sure your back stays long. Then lift up and back to sit tall. It's easy to start to look at the ceiling. Keep your eyes straight ahead and even down your nose so that you can get longer and go further. Pull out on the bar and reach out on the legs to lift you back up. Repeat 3-5 before going into your Side to Side. Most important is that you only go as far as you can stay long and connected. Feel as if you are opening the front of the hip not backbending.


Be sure to check out more of my online Pilates Reformer exercises. I want to help you continue your Pilates Reformer training!

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