Pilates Exercise: Rolling Like A Ball

Rolling Like a Ball is an original Pilates exercise which requires core strength to move your body smoothly, like a ball rolling back and forth. The flow of movement develops abdominal strength as well as control and balance. This rolling exercise also stimulates the spine and tunes you into the inner flow of movement and breath in the body.

What You’ll Need: A Pilates mat or a cushioned place to lie on the floor.

Level: Beginner.

Emphasis: Control.

Time Required: 5 minutes.

Here’s How:

1. From a seated position, bring your knees close to your chest.

2. Holding onto your ankles, bring your head down to your knees. Stay in a tight ball by keeping your feet close to your buttocks and the stomach pulled in.

3. Inhale. Roll back to your shoulders and exhale. Roll back up to sitting, holding the position on the up. Balance on your sitting bones for two counts.

4. Repeat 6 times.

Tip: Keep your head close to or between your knees.

Modification: If you have knee pain, try it with your knees bent, holding on to the backs of your thighs.

Advanced Challenge: Place your right hand on the left ankle and the left hand on the right wrist. Hold your feet close to your buttocks.

Transition: In a sitting position, place your right hand on your right ankle and your left hand on your right knee. Then lower your torso down to the mat while keeping your knee close to your chest for the Single Leg Stretch.

View the video below for a visual demonstration.