Pilates
Reformer Stomach Massage
Reformer Stomach Massage is a seated Pilates exercise that trains abdominal control as you press the carriage out and return while keeping your trunk rounded.
- Intermediate
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Sit near the footbar end of the carriage, facing the footbar.
- Place the balls of your feet on the footbar with heels together, toes slightly apart, and knees aligned with your toes.
- Hold the front edge of the carriage beside your hips.
- Round your lower back into a compact C-shaped position.
- Press the carriage away until your legs are nearly straight.
- Lower your heels slightly beneath the footbar.
- Lift your heels back to their starting height.
- Bend your knees to bring the carriage home under control.
Form cues
- Keep your pelvis still
- Leave space between shoulders and ears
- Exhale as you return
Common mistakes
- Collapsing over the thighsKeep your abdomen drawn inward so your rounded trunk stays supported rather than resting on your legs.
- Knees falling inwardUse a smaller turnout so each knee follows the direction of its toes.
- Rocking during heel movementMake the heel lowering smaller so the motion comes from your ankles rather than your whole body.
Safety
Your feet can slip from the footbar if contact shifts as you move your heels. Excessive resistance or fatigue can pull you deeper into the rounded position, irritating your lower back or hips.
- Check that the footbar is locked and the springs are securely attached before sitting down.
- Have a qualified Pilates instructor establish a suitable spring setting before your first attempt.
- Keep the balls of your feet firmly supported throughout the heel movement.
- End the set if the carriage starts snapping back or you cannot maintain your trunk position.
If rounded sitting causes back or hip pain, use a smaller range without the heel movement and seek guidance from a physiotherapist before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Reformer
Sets and reps
- Sets
- 1–2
- Target
- 6–10 reps
- Rest
- 45 sec
Prioritize smooth carriage control over completing more repetitions.