The Universal Reformer: A Brief Tutorial on the Stomach Massage Series

The Universal Reformer: A Brief Tutorial on the Stomach Massage Series

The Stomach Massage Series on the Reformer is just one example of the cumulative power of the Pilates method. Valuable skills reside in the 4 exercises found here. They will serve you well as you advance along your Pilates path.

I invoke the Stomach Massage Series countless times during my workday:

“Remember that moment in Stomach Massage 3? It's the same thing now (in this other exercise).”

Often I hear the Stomach Massage Series is disliked, misunderstood, maligned and/or cast aside.

Awww, frownie face…

It's my fervent hope you'll come to find as much value and juiciness in this series as I do.

Find out more about each of the 4 exercises in this fundamental Reformer series in a related post.

What's in a Name?

Nearly one year ago I published my first post on the Stomach Massage Series.

I utilize these exercises every single day in the studio so it was hard to believe it's been a year since I've devoted an entire post to the Stomach Massage Series.

True, no one is happy with the name of this series.

Waaaahhh…we want our massage!

Consider that in each and every moment of these exercises our stomach – our center – is leading the way.

This is one of the challenges: sustaining the depth of engagement of the stomach gives a deep internal massage (and shower!) to our organs and our backs.

Consider also the wind-relieving potential of these exercises. We're not talking about abs glistening in the sun here, we're talking about the health of our bodily systems.

In my future post post on Pilates and its myriad benefits to our digestive system (I promise), the the Stomach Massage Series will be at the top of the list. I tell you it goes deep!

And if you are stiff, persevere!  There awaits for you a wonderful global stretch of the back.

How does Stomach Massage fit into the Order of Exercises?

I have a deep love and respect for Joe Pilates' original order of the Reformer exercises. It's a wonderful puzzle to examine and explore. As a result we move still closer to Joe's vision for training our bodies.

Seated on the Reformer, the Stomach Massage Series echoes our first series on the Reformer, Footwork. Footwork coupled with the lift of the Rowing Series (which also precedes the Stomach Massage Series) progresses our workout from lying down to sitting up.

Also in this series a new element is revealed for the first time: rotation.

See? You don't want to miss the excitement!

How do I know where to sit?

Depending on our training and our body, we may have been asked to sit on the very edge of the carriage. This may indeed be an eventual goal of the exercise, but what if it's not today's goal?

Let's find a place to sit that will be advantageous. This placement will help to find success in the exercises.

You'll know you're in the right place if you can tangibly feel the lift in the low back and maintain it without leaning back as the carriage moves. Stiffer folks may need to sit back a bit further for a bit.

What about overworking hips?

You may find for yourself or students that hips and thighs want to take over in the Stomach Massage Series. Maybe this discomfort even causes you to dislike this series.

Don't blame the exercise.

What are you doing for this elsewhere in the system? If tight hips and thighs are taking over in this series, it's more than likely they're showing up in all the other exercises as well.

We all have muscle groups that are strong – very strong – and like to do everything for us.

Find places in the system to focus on opening hips and thighs and you'll strengthen the stomach and seat.

Some possibilities:

Strategies for a Tight Low Back: Getting to the Bottom of it

Got a Stiff Back? You need the Pilates Barrels!

Think Like a Sculptor: The Pervasiveness of the Thigh Stretch

Over time with your newfound skills you'll reap even more benefit in the Stomach Massage Series.

Um, how do I keep my pants on?

A little fringe benefit of getting out of the hips and legs will also keep your pants on!

Amazing 🙂

From Zen and the Art of the Stomach Massage Series:

Keep your pants on!

“So why do my pants come off?”

I have heard teachers answer this questions numerous times thusly:

“If you use your stomach, your pants will stay on.”

While I do believe this to be true, it’s not quite the whole story.

To work this exercise well (and avoid wardrobe mishaps) use this recipe for maintaining a well-fitting pant:

Press your feet firmly into the footbar.

  • Press your heels fiercely against one another.
  • Find your upper stomach and your seat. Use them to push into the footbar and move the carriage.
  • If you can work primarily in the powerhouse (stomach and seat) and less in the legs, you’ll have a great chance of keeping your pants on.
  • Give it a go!

Enjoy this short video tutorial.

Want to see videos like this on other exercises? Tell me all about it in a comment below.

Thanks for watching!

Wanna experience the blog live and in person? Join me this fall!

Upcoming Fall Workshops

Sunday November 27, 2016 Studio B Pilates+Barre, Tyler TX

You’ll love this jam-packed day of Pilates Continuing Education: I’ll be offering private lessons, a Mat class plus 2 workshops: A Cadillac Refresher – the Unsung Heroes(3 PMA CECs) and Strategies and Exercises on the Wunda Chair (3 PMA CECs)Register today

Thursday-Saturday December 1-3, 2016 Excel Pilates, Washington, DC

Join me for my post popular posts Live! and in person: On the Order of the Pilates Reformer Exercises (4 PMA CECs) and On the Order of the Pilates Mat Exercises (2 PMA CECs). I’ll be teaching my favorite Cadillac workshop: The Unsung Heroes and Progressions to Standing Arm Springs (3 PMA CECs) as well as a Mat class, private and semi-private lessons. Register today

Saturday December 17, 2016 LauraBPilates Studio, Raleigh, NC

In Raleigh we’ll have a full day of Pilates Continuing Education: private lessons and my favorite Cadillac workshop: The Unsung Heroes and progressions to Standing Arm Springs (3 PMA CECs)Register today