Beginner Tower Pilates Exercises: 71 Moves with Springs, Reps & Cues
The largest single page in the library — the full beginner Tower repertoire. Roll downs with the dowel (with rows, lat pull downs and twists), bridging with dowel and strapped knees, push-through-bar footwork, two full crunch families (hands in springs, and on the bar), the standing spring series (hug a tree, serving, punching, bicep curls, chest press, rows, tricep press), squats and lunges with the dowel, the supine scapular and prone arm series, supine and side-lying leg springs, standing leg kicks, and a five-part cool-down. Bookmark it; this page is a full teaching reference for the apparatus.
Load: Light to medium (2 arm springs on the dowel) · Reps: 6-8 reps · Props: dowel · Focus: core, mobility, upper body
How to: Lie supine with the knees bent, holding the dowel with straight arms. Press the dowel down toward the thighs as the head and chest curl up, roll all the way up to sitting tall, then roll back down bone by bone.
Modification: Only roll halfway down and back up, keeping the knees bent and the feet anchored.
Progression: Pause 3 counts at the halfway point on the way down, or straighten the legs long on the mat.
Oblique Roll Downs with Dowel
Load: Light to medium (2 arm springs) · Reps: 5-6 each side · Props: dowel · Focus: core, mobility, upper body
How to: Roll up as usual, then roll down on a diagonal toward one hip, keeping the dowel level and both shoulders even, and alternate sides.
Modification: Keep the diagonal shallow and roll only to the shoulder blades.
Progression: Hold the diagonal for 2 counts at the lowest point before rolling back up.
Roll Downs with Dowel and an Added Row
Load: Light to medium (2 arm springs) · Reps: 6-8 reps · Props: dowel · Focus: core, mobility, upper body
How to: At the top of the roll up, bend the elbows wide and draw the dowel toward the chest in a row, squeezing the mid-back, then straighten the arms and roll down.
Modification: Break it into two moves - sit tall and row first, then roll down separately - and lighten the spring.
Progression: Add 3 rows at the top of each roll up, or row at the halfway point of the roll down.
Roll Downs with Dowel and an Added Lateral Pull Down
Load: Light to medium (2 arm springs) · Reps: 6-8 reps · Props: dowel · Focus: core, mobility, upper body
How to: Sitting tall at the top, take the dowel overhead and pull it down wide behind the head like a lat pull down, then reach back overhead and roll down.
Modification: Pull the dowel only to forehead height and keep the elbows softer.
Progression: Add 3 pull downs at the top of every roll up, or hold the pull for 2 counts.
One Hand Roll Down with Dowel and a Twist
Load: Light (1-2 arm springs) · Reps: 4-6 each side · Props: dowel · Focus: core, mobility, upper body
How to: Hold the dowel with one hand only. Roll up, rotate the chest toward the free arm as it reaches open, then untwist and roll down keeping the hips square.
Modification: Keep both hands on the dowel and just add the rotation at the top.
Progression: Hold the open twist for 3 breaths, or roll down with the rotation held.
Footwork using the Push Through Bar
Load: Medium to heavy (push-through bar, 2 springs) · Reps: 8-12 reps per position · Focus: lower body, core, mobility
How to: Lie supine with the feet on the push-through bar and the knees bent. Press the bar away until the legs are nearly straight, then control it back in with the pelvis neutral and the ribs heavy.
Modification: Lighten a spring and press only halfway if the knees or low back complain.
Progression: Pause 2 counts at full extension, or slow the return to a 3-count.
Footwork on Heels
Load: Medium to heavy (push-through bar, 2 springs) · Reps: 8-12 reps · Focus: lower body, core, mobility
How to: Heels hip-width on the bar with the toes pulled back. Press the bar away through the heels, then return without letting the pelvis tuck under.
Modification: Keep a soft bend in the knees at the end of the press and lighten a spring.
Progression: Slow the return to a 3-count, or hold a ring between the thighs and squeeze on every press.
Footwork on Toes
Load: Medium to heavy (push-through bar, 2 springs) · Reps: 8-12 reps · Focus: lower body, core, mobility
How to: Balls of the feet on the bar with the heels lifted and glued together. Press away and return with the heels staying high and the ankles steady.
Modification: Place more of the foot on the bar and let the heels sit lower.
Progression: Add a higher heel lift at the end of each press, then hold it for the last 5 reps.
Footwork in Pilates V
Load: Medium to heavy (push-through bar, 2 springs) · Reps: 8-12 reps · Focus: lower body, core, mobility
How to: Heels together and toes apart in a small V on the bar, heels lifted. Press away from the inner thighs and the backs of the legs, keeping the heels pressed together.
Modification: Narrow the V and keep the heels lower if the hips or knees feel pinched.
Progression: Add 5 small pulses at full extension, or squeeze a ball between the heels.
Footwork in Wide Leg Position
Load: Medium to heavy (push-through bar, 2 springs) · Reps: 8-12 reps · Focus: lower body, core, mobility
How to: Feet wide on the bar with the toes slightly turned out. Press away with the knees tracking over the toes, then return without the knees falling in.
Modification: Bring the feet narrower and lighten a spring.
Progression: Pause at full extension and pulse the bar an inch 5 times before returning.
Footwork Single Leg
Load: Medium (push-through bar, 1-2 springs) · Reps: 8-10 each leg · Focus: lower body, core, mobility
How to: One foot centred on the bar with the other leg in tabletop. Press the bar away on one leg, keeping both hips level and the bar travelling evenly.
Modification: Rest the free foot on the mat and lighten a spring.
Progression: Hold the free leg long to the ceiling and pause 2 counts at full press.
Running in Place
Load: Medium to heavy (push-through bar, 2 springs) · Reps: 10-15 alternating pairs · Focus: lower body
How to: With the balls of the feet on the bar and the legs nearly straight, hold the bar still and lower one heel below the bar while the other stays lifted, alternating like a slow jog.
Modification: Take smaller heel drops and keep the knees slightly bent.
Progression: Slow it to a 2-count each side with a pause at the bottom, then add 5 double-heel lowers.
Workout
Bridging with Dowel
Load: Light (2 arm springs on the dowel) · Reps: 8-10 reps · Props: dowel · Focus: lower body, coordination, upper body
How to: Lie supine with the feet hip-width and hold the dowel with long arms over the chest. Lift the hips into a bridge while the dowel stays absolutely still against the spring, then lower with control.
Modification: Lift the hips only halfway and rest the dowel lightly on the thighs between reps.
Progression: Press the dowel overhead as the hips lift, or add 10 pulses at the top of the bridge.
One Leg Bridge with Dowel
Load: Light (2 arm springs) · Reps: 6-8 each side · Props: dowel · Focus: lower body, coordination, upper body
How to: One foot on the mat, the other knee drawn into tabletop, dowel held long over the chest. Lift and lower the hips on one leg without letting the pelvis hitch to one side.
Modification: Keep the toes of the free leg on the mat and lift the hips lower.
Progression: Extend the free leg long to the ceiling, or press the dowel overhead at the top of every lift.
Bridging with Knees Strapped
Load: Medium (2 leg springs around the thighs) · Reps: 8-10 reps · Focus: lower body, coordination
How to: Lie supine with the springs looped around the thighs just above the knees and the feet on the mat. Lift the hips into a bridge against the spring pull, then lower slowly.
Modification: Lighten the springs and lift only halfway, keeping the arms pressing into the mat.
Progression: Add 10 pulses at the top, or press the knees out against the springs while holding the bridge.
One Leg Bridge with Knees Strapped
Load: Medium (2 leg springs around the thighs) · Reps: 6-8 each side · Focus: lower body, coordination
How to: With the springs around the thighs, draw one knee into tabletop and lift the hips on the standing leg, keeping the pelvis square against the uneven spring pull.
Modification: Keep the free foot lightly on the mat and reduce the height of the lift.
Progression: Extend the free leg long to the ceiling and add 10 pulses at the top.
How to: Lie supine with the hands in the arm springs, arms long by the hips. Curl the head and chest up as the arms press down, then lower with control and no spring bounce.
Modification: Keep the head down on the mat and just press the arms, or curl up only to the shoulder blades.
Progression: Hold the curl at the top for 3 counts, or extend the legs long as you curl.
Tabletop Crunch with Hands in Springs
Load: Light (2 arm springs) · Reps: 8-12 reps · Focus: coordination, core, upper body
How to: Legs in tabletop, hands in the springs. Press the arms long by the hips as the head and chest curl up, keeping the low back heavy and the knees still.
Modification: Put the feet down on the mat and keep the head resting down.
Progression: Hold the top for 3 counts, or squeeze a ball between the knees the whole set.
Tabletop Crunch and One Leg Extension with Hands in Springs
Load: Light (2 arm springs) · Reps: 8-10 each side · Focus: coordination, core, upper body
How to: Curl up with the hands pressing the springs and extend one leg long on a diagonal, then fold it back to tabletop and alternate legs without the pelvis rocking.
Modification: Slide the extending heel along the mat instead of holding it in the air.
Progression: Lower the extended leg closer to the mat, or hold the extension for 2 counts.
Tabletop Crunch and Full Leg Extension with Hands in Springs
Load: Light (2 arm springs) · Reps: 6-10 reps · Focus: coordination, core, upper body
How to: Curl up with the arms pressing long, then extend both legs to a low diagonal and fold them back to tabletop, keeping the low back from arching.
Modification: Extend one leg at a time, or extend the legs higher toward the ceiling.
Progression: Take the legs lower and hold the full extension for 2-3 counts every rep.
Hundreds with Hands in Springs
Load: Light (2 arm springs) · Reps: 5-10 breath cycles (50-100 pumps) · Focus: coordination, core, upper body
How to: Curled up with the legs in tabletop and the hands in the springs, pump the arms small and quick by the hips - inhale for 5, exhale for 5.
Modification: Head down on the mat with the feet on the floor, and cut it to 5 breath cycles.
Progression: Extend the legs long to a low diagonal and hold a ball between the ankles.
Tabletop Oblique Crunch with Hands in Springs
Load: Light (2 arm springs) · Reps: 8-10 each side · Focus: coordination, core, upper body
How to: Legs in tabletop, hands in the springs. Curl up and rotate the ribcage toward one knee as the arms press past the opposite hip, then return to centre and alternate.
Modification: Keep the feet down and rotate only a few inches.
Progression: Extend the opposite leg long as you twist, or hold each rotation for 2 counts.
Crunch Variations with Push Through Bar
Load: Light to medium (push-through bar, 1-2 springs) · Reps: 8-12 reps · Focus: coordination, core, upper body, mobility
How to: Lie supine with both hands on the push-through bar and the arms long. Press the bar away as the head and chest curl up, then lower with control while the bar stays steady.
Modification: Keep the head down and simply press the bar, or curl only to the shoulder blades.
Progression: Hold the curl at the top for 3 counts, or press the bar with straight arms only.
Load: Light to medium (push-through bar, 1-2 springs) · Reps: 8-12 reps · Focus: coordination, core, upper body
How to: Legs in tabletop with the hands on the bar. Curl the head and chest up as the arms press the bar away, keeping the knees still and the low back heavy.
Modification: Feet down on the mat and a smaller curl, keeping the elbows soft.
Progression: Hold the top for 3 counts, or squeeze a ball between the knees the whole set.
Tabletop Crunch and One Leg Extension and Pushing the Push Through Bar
Load: Light to medium (push-through bar, 1-2 springs) · Reps: 8-10 each side · Focus: coordination, core, upper body
How to: Curl up pressing the bar away and extend one leg long on a diagonal, then fold it back to tabletop and alternate, keeping the pelvis still.
Modification: Slide the extending heel along the mat instead of holding it up.
Progression: Lower the extended leg closer to the mat and hold it for 2 counts.
Tabletop Crunch and Full Leg Extension and Pushing the Push Through Bar
Load: Light to medium (push-through bar, 1-2 springs) · Reps: 6-10 reps · Focus: coordination, core, upper body
How to: Curl up pressing the bar away, then extend both legs to a low diagonal and fold them back to tabletop without the low back arching off the mat.
Modification: Extend one leg at a time, or keep the legs higher toward the ceiling.
Progression: Take the legs lower and hold the full extension for 2-3 counts.
Half Teaser with the Push Through Bar
Load: Light to medium (push-through bar, 1-2 springs) · Reps: 6-8 reps · Focus: coordination, core, upper body
How to: Hands on the bar with the legs in tabletop. Press the bar away as you curl up into a half teaser - chest lifted, shins parallel to the floor - hold, then roll down with control.
Modification: Keep one foot on the mat and curl only to the shoulder blades.
Progression: Extend the legs long into a full teaser V, or hold the half teaser for 5 breaths.
How to: Stand or sit tall facing away from the tower with a spring in each hand and the arms open wide at shoulder height, elbows soft. Draw the arms together in front of the chest like hugging a tree, then open slowly.
Modification: Sit rather than stand, lighten the springs, and keep the arms slightly lower than shoulder height.
Progression: Stand on one leg, or hold the arms closed for 2 counts on every rep.
How to: Facing away from the tower with a spring in each hand, elbows bent at the waist and palms up. Press the arms forward and slightly up like serving a tray, then bend back in without leaning back.
Modification: Sit down and work one arm at a time with a lighter spring.
Progression: Stand on one leg, or pause 2 counts at full reach every rep.
Standing or Seated Punching with Springs
Load: Light (2 arm springs) · Reps: 10-12 each side · Focus: balance, upper body, core
How to: Facing away from the tower with a spring in each hand at chest height. Punch one arm straight forward as the other stays in, alternating, keeping the shoulders down and the ribs stacked over the hips.
Modification: Sit down, slow the tempo and shorten the punch.
Progression: Stand in a small lunge or on one leg, or add a slight torso rotation with each punch.
Standing or Seated Diagonal Punching with Springs
Load: Light (2 arm springs) · Reps: 10-12 each side · Focus: balance, upper body, core
How to: Same setup, but punch across the body on an upward diagonal, letting the ribcage rotate slightly while the hips stay square, then return and alternate.
Modification: Sit down and keep the punch low and short with a light spring.
Progression: Add a small lunge or single-leg stance, and hold each diagonal reach for 2 counts.
How to: Facing away from the tower with a spring in each hand and the arms long by the sides. Bend the elbows to curl the hands toward the shoulders, keeping the upper arms still, then lower slowly.
Modification: Sit down, lighten the spring and curl one arm at a time.
Progression: Hold the curl for 2 counts, or take a single-leg stance for the whole set.
Standing or Seated Chest Press with Springs
Load: Light to medium (2 arm springs) · Reps: 8-12 reps · Focus: balance, upper body, core
How to: Facing away from the tower with the elbows bent at chest height and the springs behind you. Press both arms forward until they are long, then bend back in with control.
Modification: Sit down and press with a lighter spring and a shorter range.
Progression: Press in a staggered lunge stance, or hold the full press for 2 counts each rep.
Standing or Seated Row with Springs
Load: Light to medium (2 arm springs) · Reps: 8-12 reps · Focus: upper body, core
How to: Face the tower holding a spring in each hand with the arms long. Draw the elbows back past the ribs, squeezing the mid-back, then release the arms forward slowly.
Modification: Sit down and lighten the spring, keeping the elbows close to the body.
Progression: Add a small hip hinge forward and hold each row for 2 counts.
How to: Face the tower with the elbows bent close to the ribs (or overhead). Straighten the elbows to press the springs down and back, keeping the upper arms still, then bend slowly.
Modification: Sit down, press one arm at a time and keep the elbows lower.
Progression: Hold the straight position for 2 counts, or add a hip hinge forward while pressing.
Standing Squats with the Dowel
Load: Light to medium (2 arm springs on the dowel) · Reps: 10-12 reps · Props: dowel · Focus: lower body, glutes, balance
How to: Stand facing the tower holding the dowel with long arms. Sit the hips back and down into a squat, keeping the chest lifted and the dowel steady, then press through the feet to stand.
Modification: Squat only halfway and use the dowel for light support.
Progression: Add a heel lift at the top, hold the bottom for 3 counts, or press the dowel overhead as you stand.
Standing Squats with the Push Through Bar
Load: Medium (push-through bar, 1-2 springs) · Reps: 10-12 reps · Focus: lower body, glutes, balance
How to: Stand facing the tower with the hands on the push-through bar. Squat down as the bar travels with you, keeping the weight in the heels and the spine long, then press up to stand.
Modification: Squat halfway and let the bar carry more of your weight.
Progression: Take it single leg, or hold the bottom of the squat for 3 counts with pulses.
Standing Lunge Series with the Dowel
Load: Light to medium (2 arm springs on the dowel) · Reps: 8-10 each side · Props: dowel · Focus: lower body, glutes, balance
How to: Stand facing the tower holding the dowel, one foot stepped back into a lunge stance. Bend both knees to lower straight down, then press up through the front leg while the dowel stays steady.
Modification: Shorten the lunge, lower only a few inches, and use the dowel for balance.
Progression: Add a pulse at the bottom, or press the dowel overhead as you rise.
Standing Lunge on High Heel with the Dowel
Load: Light to medium (2 arm springs) · Reps: 8-10 each side · Props: dowel · Focus: lower body, glutes, balance
How to: In the lunge stance, rise onto the ball of the front foot and hold that heel lift as you lower and lift through the lunge.
Modification: Keep the front heel down, or hold the dowel with more weight for support.
Progression: Add 10 pulses at the bottom with the heel still lifted, or close the eyes for the last few reps.
Standing Curtsy Lunge with the Dowel
Load: Light to medium (2 arm springs) · Reps: 8-10 each side · Props: dowel · Focus: lower body, glutes, balance
How to: Holding the dowel, cross one leg behind and across the body into a curtsy, bending both knees, then press back up to standing with the hips square.
Modification: Cross the leg only slightly behind and lower a few inches.
Progression: Add a pulse at the bottom, or come up onto the standing heel as you rise.
How to: Lie supine with the hands in the arm springs and the arms reaching up over the chest. Move the arms in small controlled patterns, letting the shoulder blades glide on the ribs without the ribs lifting.
Modification: Bend the knees, lighten the springs and keep the range very small.
Progression: Add a leg tabletop hold, or slow every rep to a 3-count in each direction.
Supine Scapular Arm Circles with Springs
Load: Light (2 arm springs) · Reps: 6-8 circles each direction · Focus: upper body, core, shoulder stability
How to: Supine with the arms reaching up, circle both arms out to the sides, down toward the hips and back up, keeping the shoulder blades wide and the ribs heavy.
Modification: Make the circles smaller and keep the knees bent.
Progression: Reverse the direction, hold the legs in tabletop, and slow each circle to a 4-count.
How to: With the arms long over the chest, press the springs down toward the hips using the back of the shoulders, then let them float back up without shrugging.
Modification: Shorten the press and keep the elbows slightly bent.
Progression: Hold the bottom of the press for 3 counts, or add a head-and-chest curl on every press.
How to: Arms reaching up over the chest, open them wide to the sides like butterfly wings, then close them back over the centre - elbows soft, ribs still.
Modification: Open only partway and keep the elbows more bent.
Progression: Hold the open position for 2 counts, or add legs in tabletop for the whole set.
Supine Scapular Cross-body Reach with Springs
Load: Light (2 arm springs) · Reps: 8-10 each side · Focus: upper body, core, shoulder stability
How to: Reach one arm across the body toward the opposite hip while the shoulder blade stays connected to the ribs, then return to centre and alternate.
Modification: Take a shorter reach and lighten the spring.
Progression: Add a small chest curl toward the reaching arm, holding 2 counts each rep.
How to: Lie prone facing the tower with the hands in the arm springs and the arms reaching forward. Draw the arms back against the spring while the chest lifts slightly and the ribs stay long.
Modification: Rest the forehead down and take a shorter pull with a lighter spring.
Progression: Lift the chest into a fuller extension, or add a leg lift while the arms work.
Prone Single Arm Pull Back with Springs
Load: Light (1-2 arm springs) · Reps: 8-10 each side · Focus: upper body, core
How to: Prone with both hands in the springs, pull one arm back toward the hip while the other stays reaching forward, keeping both hips level, then swap.
Modification: Keep the chest resting on the mat and pull with a shorter range.
Progression: Lift the chest as you pull and hold the pull for 2 counts each side.
How to: Prone with the arms long in front, pull both arms back to the sides of the body as the chest lifts, then reach forward again with control.
Modification: Keep the chest down and pull only halfway.
Progression: Hold the arms at the hips for 2-3 counts with the chest lifted and the legs hovering.
Prone Backstroke Arms with Springs
Load: Light (2 arm springs) · Reps: 6-8 each side · Focus: upper body, core
How to: Prone with the hands in the springs, sweep one arm from overhead down past the hip in a big backstroke circle while the torso stays completely still, alternating arms.
Modification: Make the circle smaller and keep the forehead resting down.
Progression: Lift the chest throughout and slow each stroke to a 4-count.
How to: Prone with the arms out wide in a T at shoulder height. Pull the arms back and out against the springs, squeezing the shoulder blades together, then release forward.
Modification: Lower the arms slightly below shoulder height and shorten the pull.
Progression: Lift the chest into extension and hold each T-pull for 2-3 counts.
Seated Lateral Pull Downs with the Dowel
Load: Light to medium (2 arm springs on the dowel) · Reps: 8-12 reps · Props: dowel · Focus: upper body, core
How to: Sit tall facing the tower holding the dowel overhead with wide hands. Pull the dowel down behind the head to the base of the neck, elbows wide, then reach it back overhead slowly.
Modification: Pull only to forehead height and keep the elbows softer; sit on a box for height.
Progression: Hold each pull for 2 counts, or come to a high kneel so the spine has to stabilise.
Seated Lateral Pull Downs with the Dowel to Chest
Load: Light to medium (2 arm springs) · Reps: 8-12 reps · Props: dowel · Focus: upper body, core
How to: Same setup, but pull the dowel down in front to the collarbones, drawing the elbows toward the ribs and opening the chest, then reach back overhead.
Modification: Shorten the pull and keep the ribs from flaring by sitting against a support.
Progression: Hold the pull at the chest for 2-3 counts, or take it to a high kneel.
Supine Leg Series with the Springs
Load: Medium (2 leg springs) · Reps: 8-12 reps · Focus: core, mobility, glutes, lower body
How to: Lie supine with both feet in the leg springs and the legs reaching up over the hips. Move the legs against the springs while the pelvis stays heavy and completely still on the mat.
Modification: Bend the knees, lighten a spring and keep the range small.
Progression: Take the legs lower toward the mat for a longer lever, or hold the end range for 2-3 counts.
Supine Leg Frog with the Springs
Load: Medium (2 leg springs) · Reps: 8-12 reps · Focus: core, mobility, glutes, lower body
How to: Feet in the springs with the heels together and the knees bent out wide. Press the legs long on a diagonal, then fold the knees back toward the chest without the tailbone lifting.
Modification: Keep the legs higher on the press and shorten the fold.
Progression: Press the legs lower and slower, holding full extension for 2 counts.
Supine Leg Circles with the Springs
Load: Medium (2 leg springs) · Reps: 6-8 circles each direction · Focus: core, mobility, glutes, lower body
How to: Legs long in the springs over the hips. Circle both legs out, down and around back to the start, keeping the pelvis anchored and the ribs heavy.
Modification: Bend the knees slightly and make the circles much smaller.
Progression: Take wider, slower circles, or circle one leg at a time with the other pressing long.
Supine Leg Scissors with the Springs
Load: Medium (2 leg springs) · Reps: 10-12 each side · Focus: core, mobility, glutes, lower body
How to: Legs long in the springs. Split the legs past each other - one reaching toward the ceiling, one lowering toward the mat - then switch, keeping the pelvis still.
Modification: Keep both legs higher and split a shorter distance.
Progression: Take the lowering leg closer to the mat, or hold each split for 2 counts.
Supine Leg Walking with the Springs
Load: Medium (2 leg springs) · Reps: 10-15 alternating pairs · Focus: core, mobility, glutes, lower body
How to: Legs long in the springs, split into a small scissor and beat the legs past each other in quick controlled walks, like marching in the air.
Modification: Slow the tempo right down and keep both legs high.
Progression: Walk the legs lower toward the mat, or hold a small pulse at each end of the walk.
Supine Double Leg Press Down with the Springs
Load: Medium (2 leg springs) · Reps: 8-12 reps · Focus: core, mobility, glutes, lower body
How to: Legs long together in the springs over the hips. Press both legs down toward the mat as far as the low back stays flat, then float them back up with control.
Modification: Press only a few inches and bend the knees slightly.
Progression: Press lower and hold the bottom for 2-3 counts, or add a small pulse at the end range.
Side-Lying Leg Series with the Springs
Load: Light to medium (1 leg spring on the top foot) · Reps: 10-12 each side · Focus: glutes, core, stability, lower body
How to: Lie on your side with the top foot in the spring and the hips stacked. Move the top leg against the spring while the waist stays long and the torso stays still.
Modification: Bend the bottom knee for a wider base and lighten the spring.
Progression: Hold the end position for 2-3 counts each rep, or add an ankle weight.
Side-Lying Leg Swing with the Spring
Load: Light to medium (1 leg spring) · Reps: 10-12 each side · Focus: glutes, core, stability, lower body
How to: Side lying with the top foot in the spring, swing the leg forward and back through the hip joint while the pelvis and ribs stay completely quiet.
Modification: Shorten the swing and keep the bottom knee bent for support.
Progression: Lengthen the swing and pause 2 counts at each end.
Side-Lying Hip Abduction and Adduction with the Spring
Load: Light to medium (1 leg spring) · Reps: 10-12 each side · Focus: glutes, core, stability, lower body
How to: Side lying with the top foot in the spring, lift the leg up to hip height against the spring, then lower it back down past the bottom leg with control.
Modification: Lift only to knee height and lighten the spring.
Progression: Hold the lift for 3 counts, or add 10 pulses at the top of the set.
Side-Lying Leg Circles with the Spring
Load: Light to medium (1 leg spring) · Reps: 6-8 circles each direction · Focus: glutes, core, stability, lower body
How to: Side lying with the top foot in the spring, draw controlled circles with the whole leg from the hip while the waist stays lifted and long.
Modification: Make the circles small and keep the bottom knee bent.
Progression: Take wider circles, slower, and reverse the direction at the end of the set.
Standing Leg Series with the Spring
Load: Light to medium (1 leg spring on the working ankle) · Reps: 10-12 each side · Focus: glutes, lower body, stability, balance
How to: Stand tall beside or facing the tower with one ankle in the spring and a hand lightly on the frame. Move the working leg against the spring while the standing leg and torso stay steady.
Modification: Hold the frame with both hands and take a much smaller range.
Progression: Take the hands off, or hold the end position for 3 counts each rep.
Standing Leg Kick Back with the Spring
Load: Light to medium (1 leg spring) · Reps: 10-12 each side · Focus: glutes, lower body, stability, balance
How to: Facing the tower with one ankle in the spring, press the leg straight back behind you from the glute, keeping the hips square and the low back long, then return.
Modification: Hold the frame and kick back only a few inches.
Progression: Hands off the frame, hold each kick for 2 counts, and add 10 pulses to finish.
Standing Leg Kick to the Side with the Spring
Load: Light to medium (1 leg spring) · Reps: 10-12 each side · Focus: glutes, lower body, stability, balance
How to: Standing side-on with one ankle in the spring, lift the leg out to the side against the spring without leaning the torso away, then lower with control.
Modification: Hold the frame and lift only to knee height.
Progression: Hands off, add a 3-count hold at the top, or finish with 10 pulses.
Standing Leg Kick Crossover with the Spring
Load: Light to medium (1 leg spring) · Reps: 10-12 each side · Focus: glutes, lower body, stability, balance
How to: With one ankle in the spring, sweep the working leg across the front of the standing leg against the spring, then open it back out - hips stay square throughout.
Modification: Hold the frame and keep the crossover shallow.
Progression: Hands off with a deeper crossover, holding 2 counts at the end of each sweep.
Cool down
Thigh and Shoulder Stretch with Push Through Bar
Load: Light (push-through bar, 1 spring) · Reps: Hold 20-30 seconds each part · Focus: mobility, upper body, lower body
How to: Kneel facing the tower with the hands on the push-through bar and let the chest sink between the arms for the shoulders. Then kneel tall, press the hips forward and lean the torso back for the thighs.
Modification: Pad the knees, keep the bar higher and take a much smaller lean back.
Progression: Deepen the thigh stretch by reaching one arm overhead, holding each side for 5 breaths.
Mermaid Stretch with Push Through Bar
Load: Light (push-through bar, 1 spring) · Reps: 3-5 breaths each side · Focus: mobility, upper body
How to: Sit sideways to the tower with the inside hand on the push-through bar. Press the bar away as you side bend over it, reaching the top arm overhead and lengthening the waist.
Modification: Sit on a box for height and keep the side bend small.
Progression: Add rotation - turn the chest toward the floor at the end of the bend, then open to the ceiling.
Supine Leg Circles with Springs
Load: Light (1-2 leg springs) · Reps: 5-8 slow circles each direction · Focus: mobility, lower body
How to: Lie supine with the feet in the springs and the legs long. Draw slow, easy circles with both legs, letting the hips release and the breath stay soft.
Modification: Bend the knees and make the circles small.
Progression: Take wider circles and add a slow single-leg version at the end.
Happy Baby with Springs
Load: Light (1-2 leg springs) · Reps: Hold 30-45 seconds · Focus: mobility, lower body
How to: Supine with the feet in the springs, let the knees fall wide toward the armpits and the springs take the weight of the legs, releasing the hips and low back.
Modification: Keep the knees narrower and closer to the chest, or bring a hand to each thigh for support.
Progression: Add a gentle side-to-side rock, then slowly straighten one leg at a time in the spring.
Thread the Needle with Push Through Bar
Load: Light (push-through bar, 1 spring) · Reps: 3-5 breaths each side · Focus: mobility, upper body
How to: Kneel in a four point position with one hand on the push-through bar. Thread the other arm under the body, letting the chest rotate toward the floor, then open it back to the ceiling.
Modification: Keep the threading arm shorter and rest the shoulder rather than sinking into it.
Progression: Open the top arm all the way overhead and hold the rotation for 5 breaths.
Frequently asked questions
What spring settings do beginner Tower exercises use?
Arm work — roll downs, standing series, scapular and prone series — runs light (2 arm springs). Push-through-bar footwork runs medium to heavy (2 springs), supine leg series runs medium (2 leg springs), and side-lying and standing leg work runs light to medium (1 leg spring).
How many reps are typical for beginner Tower work?
Most spring work runs 8–12 reps, standing leg kicks 10–12 per side, supine leg walking 10–15 alternating pairs, and cool-down stretches hold 20–45 seconds.
What equipment do these exercises need?
The Tower with its arm springs, leg springs, push-through bar and dowel covers everything on this page — the dowel and bar variations are listed as their own exercises, and no outside props are required.
Can beginners really do all 71 of these?
The list is a repertoire, not one class. Every entry includes a modification (shorter range, lighter spring, supported position), and the roll-down, footwork and crunch families are designed to be taught progressively across sessions.
Plan your next Tower class in seconds — every exercise above is in the generator.
