Pilates Mat Exercise – Rolling like a Ball
Time to warm up the spin and get yourself rolling like a ball. My teacher often says during this exercise “you should look like a little ball and feel like a little ball”.
After single leg circles rock up to a seated position with heels on the mat for rolling like a ball.
Make sure you are up towards the front of your mat and place your hands on your ankles with heels together. Head is between the slightly open knees with your chin to chest. Your spine is in a C curve, looking into abs as you scoop your navel towards your spine to initiate the movement.
Roll back to the tips of your shoulder blades to rock back up. Feet do not touch the mat Repeat for 4-6 times.
A few tips – Rolling Like a Ball:
- Keep yourself tucked in the ball shape as tightly as you can
- Momentum is needed. too slow and you won’t be able to rock back up!
- Your head stays between your knees
- When you rock back stop at the bottom of your shoulder blades, don’t go back any further!
Video of Rolling Like a Ball
Modifications
Arms:
To help with getting your momentum and balance place hands under thighs (away from your ankles)
For the advanced student place hands behind your head or wrap arms around your legs
Breath:
Inhale as your roll back, exhale as you rock back up to hold balance
Take a Pilates Mat Class
To join a classic Pilates mat class live on Zoom sign up below. You’ll get to experience Rolling Like a Ball!
Connect with Liz on Instagram : Pilatez with Liz
Sources
Theory:
Pilates Body in Motion – Alycea Ungaro
Pilates Anatomy – Rael Isacowitz, Karen Clippinger
The Pilates Body – Brooke Siler
Plus attending multiple Pilates Mat Classes at Power Pilates, NYHRC and from 2020 onwards classes on Zoom.
Disclaimer
Consult your physician or other health care professional before starting a fitness program. Liz is certified to teach Pilates Core Mat I & Mat II by Power Pilates in NYC. Her insurance for Pilates instructors is with Insure Fitness group.