Short Box: Twist on Hip on the Reformer
Twist on Hip is not for everyone, it’s part of the Pilates Reformer Short Box Series. If doing Twist and Reach and still working on your connections and strength, skip Twist on Hip until you are ready. But, if your Twist and Reach is long and strong skip that and give Twist on Hip a chance. It’s a little on the scary side so be mindful of the type of Short Box you have. If your box is really big or has a “ledge” on it, then stick with Twist and Reach. If doing this for the first time, consider having a spotter nearby.
Press both feet up into the strap as you stack your feet and hips.
If your Short Box is big and tall and/or has a ledge, this exercise will not be safe or ideal. When doing this for the first time or so have a spotter stand to the side of the box near the Reformer so you feel like you could fall off the box someone is there. This will also help you reach longer knowing you are safe. Instead of pressing your legs apart. In the Twist on Hip, you will hug your legs together this way your legs can rotate and both feet can press up into the strap for safety.
Lift your right hip up and over your left hip as your upper body twists to the left. Reach your arms over the side and aim for the back corner of the Reformer. Stay in the twist reaching your arms overhead as you unwind. Pull your right waist back as you unwind your upper body. Repeat on the other side. Repeat on both side 2 more times. If going well and you want to add “Spear the Whale” then reach your bar overhead with the bottom arm. Then replace the pole in both hands and unwind.