Stomach Massage: How to Do It and Muscles Worked

How to do the Stomach Massage

Sit on the front edge of the Reformer carriage facing the footbar with your toes on the bar, heels together, and knees bent. Place your hands on the front edge of the carriage and round your spine forward into spinal flexion.

1. Keep your spine rounded and press through your toes to straighten your legs, pushing the carriage away.
2. Lower your heels slightly under the footbar to stretch your calves.
3. Lift your heels back up to a high position.
4. Bend your knees to bring the carriage back to the starting position.
5. Maintain the deep scoop in your abdominals throughout the entire sequence.

• Breath. Teachers cue exercises differently, but a common breathing pattern is to inhale as you press the carriage out and exhale as you return.
• Where you feel it. You should feel deep work in your transversus abdominis and rectus abdominis, along with effort in your quadriceps and calves. You should not feel pinching in your lower back or strain in your neck.
• How many. 8 to 10 controlled repetitions

Common mistakes

• Losing spinal flexion. Keep your gaze directed toward your navel and maintain a deep scoop in your belly to keep your spine rounded.
• Collapsing into the shoulders. Press firmly down into the carriage with your hands to keep your chest lifted and shoulders away from your ears.
• Rushing the heel lower. Take your time as your heels drop under the footbar so your calves get a proper stretch.
• Pushing with the lower back. Initiate the movement from your quadriceps and abdominals rather than leaning backward as you press the carriage away.

Make it easier or harder

Easier

• Perform the leg movements without the heel drop to reduce the coordination required.
• Sit on a small pad or folded towel to make it easier to hold the rounded spine position.
• Use a lighter spring setting to decrease the resistance on your quadriceps.

Harder

• Reach your arms forward parallel to the floor instead of resting your hands on the carriage.
• Add a slight pause when your legs are fully extended and heels are lifted to challenge your core stability.

Who should be careful

• If you have osteoporosis or low bone density, or a recent disc injury, ask your clinician whether repeated loaded forward bending of the spine suits you. Many bone health organizations recommend limiting it.
• Reformer springs and the moving carriage add load and instability. Learn it with a qualified instructor, who can set the springs for your body and goals.

Related exercises

• Backstroke Intermediate
• Elephant Intermediate
• The Hundred on the Reformer Intermediate
• Double Leg Stretch Intermediate
• Roll Up Intermediate

When to see a doctor or physical therapist

• Sharp or shooting pain in your lower back.
• Numbness or tingling running down your legs.
• Pinching sensations in your hips or knees.
• Dizziness or lightheadedness when rounding your spine.
• Osteoporosis or osteopenia, as loaded spinal flexion is contraindicated.

This page is general education, not a diagnosis or treatment plan. If you have a health condition, are pregnant or are recovering from an injury or surgery, check with your own clinician before trying new exercises.

How we put this page together. Exercise data (type, level, equipment and muscles) was compiled by our editors from the classical mat order in Joseph Pilates’ 1945 book and from commonly taught reformer repertoire. Muscle lists are a general anatomy guide; cueing differs between teachers. Text drafted with AI assistance and checked by the Editorial Team. See our editorial policy. Last checked October 2026.