Exercise
Stomach Massage Flat Back
IntermediateSeated reformer footbar pumps with a tall flat spine that builds postural strength alongside leg drive.
Setup instructions
Sit close to the footbar with feet on the bar hip-width apart. Lift the spine tall to a flat back, with the crown reaching toward the ceiling. Arms may reach forward at shoulder height or rest lightly on the thighs.
Breathing cues
Exhale to extend. Inhale to return.
Movement steps
- 1Exhale to press the carriage out through the legs, keeping the spine long.
- 2Inhale to bend the knees and draw the carriage in.
- 3Keep the shoulders settled and the chest open throughout.
- 4Repeat with steady breath.
Common mistakes
Overarching the low back; collapsing the chest on return; losing seat contact; letting the shoulders creep up.
Safety notes
Keep the spine supported. Lighten the spring if the trunk wobbles or posture collapses.
Connections
Muscles worked
Goals supported
Related exercises
FAQs
Is Stomach Massage Flat Back suitable for beginners?
Stomach Massage Flat Back is an intermediate exercise. Beginners should establish Round Back first and develop a reliable upright posture before progressing to the flat back position.
What muscles does Stomach Massage Flat Back work?
The core and upper back work to maintain the tall, flat spine. The hamstrings and glutes drive the carriage while the abdominals support the upright trunk.
What is Stomach Massage Flat Back good for?
Flat Back builds postural endurance alongside leg drive. The tall spine position develops upper-back strength and the ability to maintain alignment under load.