Pilates
Reformer Reverse Abdominals
Reformer Reverse Abdominals is a kneeling Pilates exercise in which you pull the carriage toward your hands. It trains abdominal control while your upper body stays steady.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Kneel on the carriage facing the pulleys, with your knees hip-width apart against the shoulder rests.
- Place your hands on the fixed frame in front of the shoulder rests.
- Position your shoulders over your wrists.
- Round your lower back slightly by tucking your pelvis.
- Pull the carriage toward your hands by drawing your knees forward beneath your torso.
- Slide the carriage back to your starting position under control.
Form cues
- Keep your shoulders still.
- Exhale as you pull.
- Keep your neck long.
- Press evenly through both hands.
Common mistakes
- Pulling with your armsKeep your elbows straight without locking them so the movement comes from drawing your knees inward.
- Dropping your belly on the returnShorten the return distance to maintain your tucked pelvis throughout the repetition.
- Rocking your hips backwardMove your knees toward your chest rather than sitting your hips toward your heels.
Safety
An uncontrolled carriage can pull you beyond your support position, straining your wrists or shoulders. Fingers can also be pinched between the moving carriage and frame.
- Confirm the spring setting for this exercise before starting; lighter resistance is not automatically easier.
- Keep your fingers clear of the carriage track and other moving parts.
- Stop the set if you cannot slow the carriage before it reaches its travel limit.
If kneeling or bearing weight through your hands causes knee, wrist, or shoulder pain, choose a supported alternative or 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.