The Rolling Ball Exercise for Pilates

Video Transcript

The next exercise I am going to demonstrate for you is called “rolling like a ball.” You are going to stay seated on your mat. This exercise is one of the ones that focuses a lot on balance. What you are going to do is pull your navel into your spine. You are lengthening through your spine now. You are going to bring those knees as close to your body as possible and then when you can, bring your feet off the floor, holding it here and balance on your sit bones, slightly rounding your back so that when you roll back you don’t roll onto your shoulders or your head or your neck. So you are going to balance here, navel to spine as your tight that is what is going to get you back up. Tuck your chin to your chest you are going to inhale, exhale, roll back, and come up and down to hold. Navel to spine, inhale, exhale balance and hold. You don’t want to come out of your ball so when you roll back you don’t want to extend your arms and try to pull yourself back in and you are going to stay tucked into your ball the whole time. Inhale; keep balance on your sit bones. Perfect.

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