The "Roll Up" Exercise for Pilates
Part of the Video Series Beginner Pilate's Exercises
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Video Transcript
The "Roll Up" Exercise for Pilates
The next exercise I am going to show you is called a roll up. You are going to start on the mat. Go ahead and lie flat down with your knees bent first. Neutral alignment in your spine, navel pulls in toward your spine and your arms are going to reach straight up over your head flat on the mat, palms facing the ceiling. Option 1 with a roll up but if it’s too difficult to roll your body all the way off of the floor this is the way that you would do it. So you are going to start with your arms extended inhaling as you lift your arms, slowly coming uphill in your head, neck and shoulders off the mat. You kind of get stuck, you can take your hands and bring them underneath your thighs exhale and roll yourself up and lengthening through your spine, straight legs, flush your feet, inhale and exhale and reach for your toes. And you are just going to come on down naturally and inhale, navel to spine, moving your belly button in without falling to the floor, one vertebrae at a time and heads behind your head. For more of a challenge if that is just a little too easy for you, start with your legs extended, flexing your feet, inhale as you reach your head, neck and shoulders off of the floor. Exhale, very slow, very controlled. Inhale lengthening to your spine and exhale reach. Perfect. Inhale, lengthen and exhale. Scoop your navel to your spine and come all the way down to the floor. Try not to fall down to the mat. Keep your core gauged.
The next exercise I am going to show you is called a roll up. You are going to start on the mat. Go ahead and lie flat down with your knees bent first. Neutral alignment in your spine, navel pulls in toward your spine and your arms are going to reach straight up over your head flat on the mat, palms facing the ceiling. Option 1 with a roll up but if it’s too difficult to roll your body all the way off of the floor this is the way that you would do it. So you are going to start with your arms extended inhaling as you lift your arms, slowly coming uphill in your head, neck and shoulders off the mat. You kind of get stuck, you can take your hands and bring them underneath your thighs exhale and roll yourself up and lengthening through your spine, straight legs, flush your feet, inhale and exhale and reach for your toes. And you are just going to come on down naturally and inhale, navel to spine, moving your belly button in without falling to the floor, one vertebrae at a time and heads behind your head. For more of a challenge if that is just a little too easy for you, start with your legs extended, flexing your feet, inhale as you reach your head, neck and shoulders off of the floor. Exhale, very slow, very controlled. Inhale lengthening to your spine and exhale reach. Perfect. Inhale, lengthen and exhale. Scoop your navel to your spine and come all the way down to the floor. Try not to fall down to the mat. Keep your core gauged.
About the Expert
Expert: Riki Butler is a graduate of the University of Florida with a degree and Health Science Education. Read More
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