Pilates Exercise: The Roll Up

The Pilates roll-up exercise works your abdominals and improves flexibility of your spine. It also stretches out your lower back and flattens your stomach.

This is a floor or mat exercise and involves rolling up your upper body while extending your arms.

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

Level: Beginner.

Time Required: 5 minutes.

Here’s How:

1. Lie on your back with your arms and legs flat on the floor. Lift your arms back above your head so that you are stretching long. Take a few deep breaths to make sure you are breathing fully, lying straight and relaxing your muscles.

2. Breath in as you start to lift your arms toward the ceiling and slowly start rolling or peeling your upper body off the floor from your head down.

3. Breath out slowly as you curl forward, keeping your head tucked and pressing your belly-button tightly against your spine to engage your abdominals.

4. Stretch your arms and torso forward over your legs creating a C shape with your body, pushing all the air out of your lungs and feeling the stretch in your back and legs. Keep your abdominal muscles tight.

5. Inhale again as you begin to roll back, vertebra by vertebra onto the floor. Make sure you engage your abdominals again as you roll down with strength from your core.

6. Finish in the starting position with your spine flat on the floor and your arms outstretched and reaching long.

7. Pause for a moment and then repeat five to ten times. Stay focused on your breathing and keeping a smooth, continuous motion.

Tips: Keep the movement fluid and constant. Work with your abdominal muscles. Don’t straighten your spine while rolling. If you feel any stress or discomfort, hold on to your thighs until you are stronger.

Modification: Slightly bend your knees with the feet on the floor, and keep your arms by your side if you cannot roll up smoothly.

Transition: Lie flat on the mat and go into the Single Leg Circles.

View the video below for a visual demonstration.