Stomach Massage Round Back on the Reformer
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Stomach Massage on the Pilates Reformer is a series that while you learn as a beginner it definitely can take a lifetime to truly "get it." However, each variation of the Stomach Massage series teaches you the length and strength that you will need in more challenging exercises. Stomach Massage Round Back takes your Footwork and sits it up and requires you to find the same round shape from your Hundred but while sitting up facing gravity instead of working against it. However, when you "get" Stomach Massage Round Back you will notice that every flexion exercise you are doing get stronger!
Hug the heels, stand in the balls of your feet, lift your upper abs.
Place your sticky pad vertical on the carriage close to the edge, foot bar up and the same springs that you used for Footwork on. Usually 3-4 heavy springs. Sit as close to the edge as you can without losing the lift of your spine. Place the balls of your feet on the foot bar. Be sure the pinky toe made connection too. Heels together and toes slightly apart. Place your hands on the front of the carriage. Not so that you don't fall back but instead to help you connect your arms to your back and help you find more strength.
Maintain the longest flexion you can make press your legs towards straight without "bouncing" the carriage. Lower your heels, lift them and then bend your knees in with the heels up. Repeat 5-10x before going into Stomach Massage Reach Back. It's super easy to cheat in this exercise. So be sure your head isn't making you think you are "round." Or that your shoulders aren't rounding forward to trick you. Also, focus less on straightening the knees and more on reaching through the heels and standing in the balls of your feet as you lower and lift.
Be sure to check out more of my online Pilates Reformer exercises. I want to help you continue your Pilates Reformer training!
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