Stomach Massage: Flat Back

Classical Repertoire Intermediate Seated Core Integration

Sitting stomach massage with a long, flat spine, pressing the carriage out from the legs while the core holds the trunk tall and stable.

Body
Reformer
Movement

Schematic — Stomach Massage: Flat Back Reformer · 2-3 strong springs · Footbar High · Headrest Down

AI-generated illustration: an instructor performing Stomach Massage: Flat Back, on a Reformer, springs set to 2-3 strong springs, footbar High, headrest Down. Illustrative only — the schematic diagram above shows the movement. — AI-generated illustration Illustrative only — the schematic above is the reference drawing.

Teaching Precautions

Common precautions, not exhaustive. Screen every client and refer when in doubt.

Low Back Pain: Keep the spine tall and the pelvis stable as the legs press; stop if the back aches.
Knee Issues: Seated leg presses load the knee as it bends; keep the heels on the footbar in a V, shorten the press range, and stop if the knee complains.

Apparatus Setup

Reformer

Spring Tension 2-3 strong springs

Footbar Position High What this means →

Headrest Down

Target Muscles

Transverse Abdominis (Primary)Quadriceps (Primary)Rectus Abdominis (Primary)Hip Flexors (Secondary)Calves (Gastrocnemius/Soleus) (Secondary)

Setup Instructions

Sit tall facing the footbar with feet on the footbar in V-position, heels lower than toes, hands holding the edge of the carriage, spine long and flat.

Execution Instructions

Exhale to press the carriage out by extending the legs, keeping the spine long and the pelvis neutral.
Inhale to bend the knees and return with control.

Teaching Cues

Form

"Lengthen through the crown as the carriage travels — no rounding."

Alignment

"Keep the heels glued to the footbar in a V."

Breath

"Exhale to press the carriage away with the spine long, inhale to bend the knees and draw it home."

Modifications & Progressions

Heavier Spring Support (Regression)

Add spring weight so the carriage assists the return and the trunk is more supported.

Arms Extended Forward (Progression)

Extend the arms forward as the carriage travels, keeping the spine long and flat, to add trunk endurance.

Higher Footbar (Injury Modification)

For knee sensitivity, raise the footbar a notch so the knees bend less, press through the heels and keep the press range short.

Related Exercises

The rest of the Stomach Massage family.

Round Back Beginner · Seated Twist Intermediate · Seated