Single Leg Stomach Massage on the Reformer
Stomach Massage on the Pilates Reformer is a great series for teaching you four of the five spine shapes. And, really learning where to reach your legs from and how to sit up and out of your hips while doing it. So, taking one leg off the bar and doing several of the Stomach Massage variations will truly reveal which leg or side of the body is not working as hard as the other leg. Try this variation on the Stomach Massage out and see which leg can reach more, stand more, and help you lift more and take that information with you back to the two-leg version.
Reach into the foot bar from where your thigh meets your glutes.
Sitting at the edge of the carriage on your Reformer, place the balls of your feet on the Foot Bar with your heels together and toes apart. Have only two heavy springs on for this version instead of starting with 3/4 and getting down to two. Place your hands on the front of the carriage and lift your heart up as you reach or pelvis down. You’ll want to start with both legs on for the round and flat version before you take a leg off so begin the Round back with two legs and do a few to get yourself connected.
Press out and stay there as you take one leg under the Foot Bar and then with your other foot on the Foot Bar lower and lift your heel and then bend your knee and bring the carriage in. Repeat 3-5x before you switch legs. It is easier to switch your legs when they are straight. Then return both feet, close the carriage switch your hands for the Reach Back, and repeat. Do a few with both legs on the bar and then remove a leg and do 3-5 on leg before you switch. Make sure that if you find a weak side you practice weak, strong, and then weak again.