How to Do a Roll Up | Pilates Workout

How to Do a Roll Up | Pilates Workout



next is the roll-up so the roll-up works on continuing the strength in your core while stretching the spine and then will start to articulate through the spine now articulate is a very specific word we use it a lot in Pilates because you want to go bit by bit by bit in this case through the spine sometimes we articulate through our feet as well let's this one it's about the spine so you'll lie on your mat from whatever exercise you were just in either the hundred or half roll down just bring yourself to the mat with control then reach your arms up toward the ceiling right up to the lights inhale to prepare then exhale curl your chin towards your chest and roll up off the mat her legs are together the feet are flexed like you're pressing them against a wall from here feel your shoulder blades stretch away from your ears breathe in then breathe out and roll back down with control feel the lower back articulate then the middle back then the upper back and your head again take an inhale then exhale as you roll up that's the hard part and exhaling will help you find your soup inhale reach for the toes and then exhale lower right back down that's it again take an inhale and exhale roll up off the mat here and then just stay at the top for a second so Madeline is back into her C shape from her C curve from the half roll down her shoulders are rounding over her hips your sit bones the bones that you sit on you probably won't feel in this position because you're behind it a lot of times what people do wrong is that they'll stretch their body all the way over and that's not really the goal because we're still trying to work on our abdominal strength its opposition so if I'm pulling you this soy Madeleine you reach forward so I don't pull you back it's like tug-of-war that's it you want to find that in your own body then from here lie all the way back down into the mat one vertebra at a time and then lower your arms down to your sides so for the roll-up that is the ideal if that doesn't happen for you for the first time that's totally normal a lot of times you'll get stuck your feet will come off the mat and you'll feel like oh my gosh I can't move at all what do I do in that case if you have a strap if you're in a Pilates studio or even if you have something that you can like a makeshift to strap scoot down a little bit your mantle and your feet can come under this and you'll have a little bit of support to help you come up so reach your arms toward the ceiling curl your chin towards your chest and roll forward toward your toes then lie right back down into the mat let's say you don't have the assistance of a strap and it's just you in your living room okay point your toes Madeline flex your heels so if you try it once and it's not smooth the next option is to slap soften your knees slightly bend them curl your chin towards your chest to the place you get stuck then bring your hands behind your thighs and climb up your legs then once you're up to the top seated stretch your legs you can find the stretch through the hamstrings and then lower back with control and again hold it here for a second if you feel like we're going to lose it hold under the back of your thighs and lower back into the mat there you go so remember that Pilates is about control and it's about your own personal level of control you don't have to be a dancer to do this you just have to work with yourself and modify so that it's a smooth flowing workout

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Comments

  1. Im a beginner and I don't get it. you suppose to rollup just like that?? Impossible.  Is there a way to slowly get to that rollup [ in the video ]. what is plan b. You showed plan A
    impossible to do that  right away. Im discouraged

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