How To: Do the beginner pilates move the Rollup

Do the beginner pilates move the Rollup

How to Do the beginner pilates move the Rollup

Search "Pilates animation" on Wonderhowto for other more videos by this user.

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

Do the beginner pilates move the Rollup

Do the beginner pilates move the Rollup Click through to watch this video on net.nz

Be the First to Comment

Share Your Thoughts

  • Hot
  • Latest