Pilates rollups are one of those sneaky strength moves. It looks simple and easy – you are lying down, sitting, lying down. However, when carried out in the right form and mechanics, this basic movement humbles even the most advanced Pilates students.
“It’s considered a staple, but it’s not a beginner’s practice,” says Lauren George, a certified Pilates instructor and founder of Lauren George Fitness. “It certainly can be changed to be beginner friendly. But it’s definitely challenging.”
However, the benefits are worth the effort. If you want a strong, stable core, increased spinal flexibility, and a sculpted midsection, Pilates Roll-Up Exercises belong to your fitness routine.
To make the most of your AB rollup, we have included step-by-step instructions, expert tips and fixes for everyone from fitness beginners to Pilates Pro.
So grab the mat and get ready for Pilates to roll up and burn the core!
Pilates Rollup: Step-by-Step Instructions
You don’t need equipment to roll up your standard Pilates, but you might want to get a yoga mat and feel comfortable.
- Sit together with your legs stretched, your bones and your toes facing forward.
- Extend your arms in front of your eyes at shoulder height and take a deep breath.
- Exhale, draw the pubic bone towards your navel and scoop your belly inwards. Extend your spine and arms to maintain a C-shaped curve, lower your back to one vertebrate at a time, start with the lumbar vertebrae (lumbar) and end with your head, with your arms above your head.
- Take a deep breath and take another breath, then lift your head and tilt your chin towards your chest, then stretch your arms out in front of your shoulders. Draw your belly button towards the pubic bone and gradually lift one vertebrate off the mat at a time.
- Return to your tall seat position and immediately start the next person.
Tips for doing Pilates roll up
The right form and mechanics ensure you maximize the benefits of roll-up exercises while avoiding injuries. Here are some pointers to keep in mind.
- Moves well enough to clearly express individual vertebrae. “Imagine you have a pearl chain and you want to put it on one pearl at a time,” says George. The same thing will roll back to the sitting position. Think of lifting one pearl at a time.
- If you throw your arms forward or roll them and notice your feet lifted off the floor, you probably rely too much on momentum and aren’t properly attracting your core.
- Lifting your arms overhead and on the floor requires mobility of the shoulders and strength of the core. If you notice that your ribs are burning as you roll, raise your arms up to chest height or slightly above your head.
Pilates has its advantages
Roll-up exercises offer countless benefits to practitioners of all abilities and experience levels. Here are some reasons why it’s worth incorporating into your training.
1. Strengthen the core
Rollups involve superficial, deep core muscles. This is important for good posture and helps to support and stabilize your body as you move. But George makes it clear that the right shape is important.
“It’s important to roll up and roll down control vs speed to get the most out of it, especially for deep core muscles,” she says.
2. Improves spinal mobility
Roll-ups move the spine through a wide range of movement, helping to improve and maintain spine mobility. Being able to move your spine freely without feelings of stiffness or pain can affect everything from your ability to get out of bed to taking part in your favorite physical activity.
3. Supports back health
Performing rollups regularly strengthens the lower back muscles. This can help reduce back pain, prevent injuries, and lead to better posture and stability.
4. Add a definition in the center
If it’s a 6-pack abs you’re chasing, you’ll definitely want to add a rollup to your repertoire. The roll-up targets the abdominal abdomen, the top layer of abdominal muscles that provides shape and definition in the middle. “Rollups go beyond basic crunch,” says George.
How to make Pilates easier
If you’re struggling with standard rollups, there are a few ways to make them easier to access.
Bend your knees
https://www.youtube.com/watch?v=pjpdne6rhsk
Instead of keeping your legs straight between movements, bend your knees and keep your feet flat on the floor, as shown in this modified version of the rollup by XB Pilates creator Andrea Rogers.
Put your elbow in
“You can use your elbows along the way or along the way to boost yourself while maintaining that slow, controlled range of motion.
I’ll go along the way
“You can do half-loule-downs. Roll down until your hips and sacrum are on the ground before rolling back,” says George. “It’s better to get half-row up with really great controls than to go up and down with momentum.”
I’ll grab my thighs
Place your hands on the hamstring and use a little arm strength to lift and lower the torso to maintain the integrity of your movement and build core strength.
Use an exercise ball
George recommends placing a small exercise ball between his thighs. “Your inner thighs are connected to your pelvic floor. When you are involved in your pelvic floor, it will be easier to get involved in your abdominal muscles,” she explains.
You can also place a small exercise ball behind your back to provide support and feedback during the half-roll up.
Grab the resistance band
Loops one end of the resistance band around a constant structure like a bar or a waytrack, and holds the other end when performing a rollup. “A lot of people think the resistance band will make it difficult, but in this case it helps control along the way and then get up,” says George.
How to roll up Pilates more hard
Looking for a Killer Core Challenge? Here are some ways to make rollups even more difficult.
Hover your feet
From the starting position (seated, legs bent, feet flat on the floor), stretch one foot and hover about a foot above the ground. Lift your legs as you roll up, then lift the opposite leg to complete the same number of reps.
Add a set of weights
Perform the rollup as normal, but hold the dumbbells in each hand. Keep your weight lighter at first and be careful not to use any momentum.
