Stomach Massage Round
Do you ever wonder what Stomach Massage Round is about, and why is it so difficult?
You are not alone.
This is is one of those exercises where nuances really matter.
Whether you move the carriage with your quadriceps or your powerhouse determines whether the exercise strengthens your legs or your core.
I don't think that in my 28 years of teaching I have met anyone who likes this exercise.
But I have met a lot of people who learned to appreciate it. 😊
Uniform development—the very reason we practice Pilates—is often best illustrated here.
Quiet the dominant muscles, and you awaken strength in the abdominals, hamstrings, glutes, and inner thighs. Otherwise, the true purpose of Pilates is lost.
When I say “don’t push the carriage out with your legs” for the very first time, I get a puzzled look from my client.
After they have a moment to think about what I just said something shifts.
Now they are curious—is it really possible?
After 2 or 3 reps, they realize there really is another way to move through this exercise.
And once they try it, the exercise suddenly feels completely different.
No, it is not because of the pants you are wearing 😅
Have you ever wondered if you are wearing the wrong pants and that’s why they start sliding off during Stomach Massage?
The secret to keeping your pants on is the way you initiate the movements and how you sit on your pelvis while you are doing it.
Sit more on the tip of the pubic bone and you will be able to recruit your abs better, harness the power from your glut/hamstrings and avoid losing your pants.
It’s true that a long, long time ago we were all wearing cotton pants which were less slippery, but I know that we can still manage a great Stomach Massage in the slick polyester pants too.
All we need is some finesse 😉
Since increasing flexibility, mobility and strength is the goal of every single Pilates exercise, it doesn’t serve us to just simply skip the difficult ones.
Stomach Massage Round is challenging for everyone—especially if flexibility is not your strongest suit.
Tight hamstrings, lower back, hip flexors, all but make this exercise impossible to even begin in the correct position.
Use props such as a ball, Spine Corrector or a Half Barrel to create a set up where your lower back is supported, and it becomes possible for you to activate your abdominals.
I’d bet you’ve seen this before during Stomach Massage Round:
The legs push.
The quads take over.
And the powerhouse gets left out.
When the abs engage first and the seat presses down into the carriage, the movement changes completely. The carriage moves because the center is working — not because the legs are pushing.
Curious — where do you feel this exercise the most?