So many people ask me why we have to do Stomach Massage series on the Pilates Reformer. Or, I get asked if I teach it to every one of my clients. The answer to that question is yes. Unless they have an injury I do teach them Stomach Massage series. Why? I'll give you the same answer I give to anyone who asks why we do this series-because it prepares your body for so many more exercises in Pilates. I promise you if you learn to love this series your Teasers, Snake, Boomerang, Hip Circles, and many awesome movements in life will feel stronger and better.
Press your feet into the footbar on the way out and on the way IN!
Starting with the "Round" have 3-4 heavy springs on your Reformer. Place the ball of your foot on the footbar with your heels together and toes apart. Lift your heels and place your hands at the front of the carriage with your seat on a sticky pad close to the edge of your carriage. With the tallest round spine you can make, press the carriage out until your legs are straight, lower the heels while squeezing them, lift them and then bend your knees and return the carriage. Repeat this 5-8x. Then remove one spring if you had 4 on or maintain the springs at 3 and place your hands on your shoulder blocks behind you. Reach and avoid resting into them. Repeat the same leg movements while lifting up and out of your lower back. You will be tempted to pop your ribs out but try to think of your Teaser on the Mat here, and maintain your connection to your upper abs. Do 5-8 reps of this.
After you have completed the Round back and Reach back remove a spring to 2 heavy springs on the Reformer and then reach your arms forward. With your heels up and together press yourself out and pull yourself in 3-5 times. Then add the twist. As you press out, twist your torso and reach one arm forward and the other arm back. Your shoulders should remain over your hips. Continue pressing your feet into the footbar as you come in and return to the reach up. Do 2-3 twists each side.
Be sure to check out more of my online Pilates Reformer exercises. I want to help you continue your Pilates Reformer training!