The full Classical Stomach Massage series is not many peoples favorite on the . But, its an integral series on the Pilates Reformer for not only challenging your Footwork but also training your Roll Up, Teaser and Hip Circles on the mat, to name a few. When doing the full series, feel free to drop the reps. And, try to challenge yourself to not stop or take your feet off the foot bar when changing the springs. As you do this series notice you you feel from start to finish. And how your body feels from Footwork to now in your practice.
Stand firmly in the balls of your feet, squeeze heels and lift tall!
There are two ways to set up for the series:
1) Place your sticky pad close to the edge of the carriage and sit as close as you can without sacrificing your lift.
2) Place your sticky pad down on the carriage close to the edge. Lay down, place your feet on the foot bar and the roll up into the Round position. The second one is harder than the first but give both a go. Use the same springs you used for Footwork for the first position. Your feet will stay the same the entire time on the foot bar. Heels together, and toes slightly apart. Be sure your entire ball of the foot is on the bar.
Round: Place hands on the front of the carriage, find the longest round shape. Press out, lower lift your heels and then bend your knees to pull the carriage in. Repeat 3-5x
Reach Back: If you started with 4 springs without stopping (if you can) remove a spring to have 3 and reach your arms back. Repeat the same thing from the round. 3-5x.
Reach Up: Remove a spring (ideally without stopping) 2 springs, reach your arms up and then press out and in with heels high 2-3x.
Twist: Keep the springs and go from your Reach Up directly into the Twist. Do 2-3x.
Be sure to check out more of my online Pilates Reformer exercises. I want to help you continue your Pilates Reformer training!