Pilates Mat Exercise – The Roll Up
The Roll Up will test your abs and give you immediate feedback in how you’re progressing in your Pilates practice. It’s an exercise that is taught in every classic Pilates mat class either after the Hundred or the Half roll down.
Start off by lying down on your mat with your legs long and ideally “glued” together. Flex your feet. Legs can be straight or for anyone knew to Pilates (or needing to modify due to injury) slightly bend your knees (think soft knees!)
At a 90 degree angle take your arms straight up to the ceiling. Inhale as you lift your head, with your chin to your chest, roll up reaching your arms forward, just as far as your toes, as you take an exhale. Your spine is in a C curve and your are scooping your abs in towards your spine.
Inhale as your start to articulate the spine down on the mat, taking your time to imprint every vertebra. Once you get to your shoulder blades exhale and low neck and head on to the mat. Repeat for 3-5 times.
A few tips with the Roll up Pilates mat exercise.
Keep legs on the floor and chin to chest.
Draw your shoulders down on to your back and away from your ears (no hunching!)
When you lower down on to the mat do it with control thinking to yourself lower back, middle back and then upper back.
Click video below to see the Roll up exercise.
Video of the Roll up Pilates exercise
Modifications
Legs: Take a soft bend in the knees.
Arms: place your arms on your thighs and use them to help you roll up.
Take a Pilates Mat Class
To join a classic Pilates mat class live on Zoom sign up below. You’ll get to experience the Roll up exercise!
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 liability insurance for Pilates instructors is covered by Insure Fitness group.