Muscle Focus: Abdominals.
Objective: Strengthening the abdominals.
Reformer Setup: Start with two medium springs depending on the amount of resistance desired. The footbar is up.
Start Position: Kneel on the carriage, facing the footbar. Place both hands on the footbar, shoulder distance apart, and both feet against the shoulder rests with the toes curled under onto the carriage. Hips will hover off of the calves as you find a round C-shaped spine from the top of the neck to the tailbone curling down. Hands are pressing down into the footbar to avoid a collapse in the shoulders and upper back. Abdominals are drawing into the spine.
Movement:
Roundback: Without moving through the shoulder joint or the upper body, inhale as you press the carriage back (using the glutes and the abdominals) just as far as the knees are under the hips. The back will maintain the C-curve through this movement. Exhale to use the abdominals to return to start position. Repeat seven to nine more times.
Flatback: From the Roundback position, simply flatten out the spine to create a straight line from the base of the neck to the tailbone. Repeat the Roundback movement (with a flat spine) by inhaling to press the carriage out, exhaling to bring the carriage back. Repeat seven to nine more times.
Knees Off: Resume the Roundback start position. Changing the position as little as possible, simply hover the knees off of the carriage a few inches. Using the same movement as in Roundback, inhale to press the carriage out and exhale to bring the carriage in, ensuring that the knees stay hovering just a few inches above the carriage. Repeat seven to nine more times.
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