Pilates
Reformer Stomach Massage Hands Back
Reformer Stomach Massage Hands Back is a seated Pilates exercise that trains abdominal control as you press the carriage out and return with your hands supporting you from behind.
- 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 bent.
- Place your hands on the shoulder rests behind you, with your fingers pointing outward.
- Lengthen your spine into a tall seated position.
- Straighten your legs to press the carriage away from the footbar.
- Lower your heels slightly beneath the footbar while keeping the carriage still.
- Raise your heels back to their previous height.
- Bend your knees to bring the carriage back to the starting position.
Form cues
- Keep your collarbones wide.
- Lift your waist away from your hips.
- Track your knees over your toes.
- Breathe throughout the movement.
Common mistakes
- Hanging backward into your armsKeep your torso over your sitting bones rather than using your hands to prop up a backward lean.
- Arching your lower backKeep your lower ribs over your pelvis instead of pushing your chest forward.
- Locking your kneesFinish the outward press with your legs long but without forcing your knees backward.
- Rushing the returnResist the springs as you bend your knees so the carriage closes quietly.
Safety
Supporting yourself with your hands behind you can strain your shoulders or wrists if the position exceeds your comfortable range. Excessive spring resistance or fatigue can cause loss of carriage control.
- Check that the footbar and shoulder rests are locked securely before starting.
- Use a spring setting selected for your ability by a qualified Pilates instructor.
- Keep the balls of your feet firmly in contact with the bar during the heel movement.
- End the set if you cannot maintain your seated position without discomfort.
If you have shoulder, wrist, or lower-back pain, ask a physiotherapist or qualified Pilates instructor for a supported alternative before attempting this version.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Reformer
Sets and reps
- Sets
- 1–2
- Target
- 6–10 reps
- Rest
- 45 sec
Count one outward press, heel lower and lift, and controlled return as one repetition.