Pilates
Reformer Kneeling Abdominals Facing Back
Reformer Kneeling Abdominals Facing Back is a kneeling carriage pull that trains abdominal control as you draw your knees toward your hands against spring resistance.
- Intermediate
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Kneel on the carriage facing the shoulder rests, with your knees hip-width apart near the rests.
- Place your palms on the fixed frame rails beyond the shoulder rests.
- Position your shoulders over your hands.
- Gently round your lower back.
- Draw the carriage toward your hands by curling your pelvis under as your knees move toward your chest.
- Guide the carriage back until your hips are over your knees.
Form cues
- Exhale during the pull.
- Keep your collarbones wide.
- Let your neck follow your spine.
Common mistakes
- Pulling with your armsKeep your shoulders above your hands instead of rocking your upper body to move the carriage.
- Dropping into a back archShorten the return if you cannot maintain your rounded lower-back position.
- Using momentumMake the pull and return equally smooth, without bouncing at either end.
Safety
An uncontrolled carriage can pull you out of position and strain your wrists or shoulders. Fingers placed near the moving carriage can get pinched.
- Use the spring setting recommended for this exercise on your reformer; lighter springs are not automatically easier.
- Check that the springs are securely attached before mounting.
- Keep your fingers clear of the carriage edges, wheels, and other moving parts.
- End the set if your hands slip or you lose control of the carriage.
If kneeling, weight-bearing through your hands, or rounding your back causes pain, choose a pain-free alternative and seek advice from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Reformer
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 45 sec
Start with a small carriage excursion and increase it only while maintaining trunk control.