Core

Stomach Massage

BeginnerCore

Benefits

✓Stimulates digestion through massage of the abdominal organs
✓Strengthens the deep core stabilizers
✓Improves flexibility of the spine and shoulders

Instructions

1.
Starting position — Round Back
Sit on the reformer with feet on the foot bar, knees bent. Place hands on the front edge of the carriage. Round the spine forward, gazing down toward the belly. Springs are set to 3–4 for stability.
2.
Push out and return
Push the carriage back by extending the legs while maintaining the rounded back. Slowly bend the knees and return to the starting position. Repeat 8–10 times with control.
3.
Variation — Flat Back
Repeat the same movement but with a flat back and lifted chest. Hands are on the foot bar. This variation emphasizes core stabilization and spinal elongation more.

Modifications & Equipment

Equipment needed

ReformerSpringsFoot Bar

With higher springs

Use 4 springs for more support if maintaining the position is difficult. Gradually reduce to 2–3 springs as you progress.

⚠Contraindications

•Disc herniation — avoid the rounded back position during the acute phase
•Pregnancy after the first trimester — consult your doctor

Frequently Asked Questions

How many variations does Stomach Massage have?

Stomach Massage has four classic variations: round back, flat back, twist, and reach. Each builds on the previous one and adds a new challenge.

Is it suitable for people with back problems?

For chronic back problems, the flat back variation is usually more appropriate. Always consult an instructor who can adapt the exercise to your condition.

Related Exercises

The Hundred

The Hundred is a classic Pilates warm-up exercise that activates the deep abdominal muscles and synchronizes breathing with movement.

Footwork

Footwork is a foundational reformer exercise that strengthens the legs and improves lower limb alignment through various foot positions.

Want to learn this exercise with personal guidance?

Instructions

Starting position — Round Back

Sit on the reformer with feet on the foot bar, knees bent. Place hands on the front edge of the carriage. Round the spine forward, gazing down toward the belly. Springs are set to 3–4 for stability.

Push out and return

Push the carriage back by extending the legs while maintaining the rounded back. Slowly bend the knees and return to the starting position. Repeat 8–10 times with control.

Variation — Flat Back

Repeat the same movement but with a flat back and lifted chest. Hands are on the foot bar. This variation emphasizes core stabilization and spinal elongation more.

Frequently Asked Questions

How many variations does Stomach Massage have?

Stomach Massage has four classic variations: round back, flat back, twist, and reach. Each builds on the previous one and adds a new challenge.

Is it suitable for people with back problems?

For chronic back problems, the flat back variation is usually more appropriate. Always consult an instructor who can adapt the exercise to your condition.