How To: Do the beginner pilates move Roll Like a Ball

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If you are looking a for a quick pilates reference, take a look at this pilates animation. This a quick & easy, clearly explained diagram of the pilates mat exercise: Classical Pilates for Beginners:
Roll Like a Ball. Pilates exercises focus on breathing, alignments of the spine & build strong torso muscles.

Setup for Roll Like a Ball:

* Sit tall on your sit bones.
* Form a bracelet grip with one hand around the other wrist, and hug your lower shins to your body.
* Look down to your navel, and maintain your back in an even C-curve.
* Scoop your abs; clench your butt and roll your shoulder blades away from your ears.

Action for Roll Like a Ball:

* Breathe in to roll back.
* Breathe out to roll up.

Classic Pilates Cueing:

* Exhale down! Inhale up!
* Keep your curve!
* Stay zipped, and keep your eyes on your belly!

Purposes:

* Massages the spine.
* Warms the Erector spinae muscles (either side of your spine) into working at their longer range, ready for further spinal stretches, avoids trigger point related pain later in your workout.

Precision Points:

* Scoop your abdomen in and up.
* Concentrate on an even C-curve rather than maximally bending you back.
* Shoulder blades down.
* Eyes on the belly! -Keep your head off the floor!

Modifications:

Don't let an injury or weakness stop you! There is always a modification. Take your time and find the right one for you. If in doubt, seek advice!

* Eye problems, severe disc problems, Osteoporosis, sit tall and use left hand model.
* Low back pain, use right hand model.