How to Do the beginner pilates move the Rollup

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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:

The Rollup. Pilates exercises focus on breathing, alignments of the spine & build strong torso muscles.

Setup for the Rollup:

* Zip and hollow (engage the Powerhouse), and squeeze the buttocks and inner thighs together.

* Fully exhale when arms are long in front. Fully exhale when arms are long behind.

Action for the Rollup:

* Raise your arms long to the ceiling and look through your arms.

* Roll up vertebra by vertebra: Your neck, upper back, mid back, lower back, sacrum.

* Keep your spine curled as you flex forward at the hips and reach up and over a barrel.

* Reverse the motion to roll back down.

* Keep your mid back glued to the ground as you reach your arms long behind.

Classic Pilates Cueing:

* Head up, and rollup!

* Stretch forward, ribs away from hips!

* Zip up and roll down!

* Reach back, scoop deep!

* Reach up, then reach back!

Purposes:

* To work the abdominals (the powerhouse).

* To mobilise the spine vertebra by vertebra.

* To stretch the arms down and away in opposition to the anchored mid-back.

Precision Points:

* Scoop your upper abdomen and "glue" your lower chest to the mat as your arms lengthen away to the wall behind.

* Roll down vertebra by vertebra; Roll up vertebra by vertebra.

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!

* Lower back pain

* Weak hip flexors or abdominals