Roll Up

Roll-Up is an effective Pilates exercise that strengthens the core muscles, improves the flexibility of the spine and stretches the hamstrings. The exercise is known to activate the abdominal muscles by controlling the movement from lying to sitting, which helps improve spinal flexibility and core strength.

Correct execution

How to perform the Roll-Up correctly:

1. Start by lying flat on your back with your legs straight and your arms stretched over your head.
2. Inhale, raise your arms toward the ceiling and slowly begin to roll upward, one swirl at a time.
3. Exhale as you extend your arms forward towards your feet in a sitting position, while keeping your legs on the floor.
4. Slowly roll back to the starting position with control, engaging your core muscles throughout the movement.

Common errors

To maximize the effect of Roll-Up , avoid these mistakes:

• Use of Speed: Avoid using momentum; let your abs do the work.
• Raised Legs: Keep your legs on the floor to maximize core engagement.
• Arching the back: Roll up slowly and evenly, and activate the core to avoid unnecessary stress on the back.

Video Demonstrations

Watch these videos for proper Roll-Up technique:

Modifications and variants

Adapt the exercise to your level:

• Beginners: Bend your knees slightly to lighten the load, or use a small pillow under your lower back for extra support.
• Advanced: Perform the exercise with small weights in your hands to increase resistance and challenge your core even more.

Number of repetitions and sets

Perform the Roll-Up in 2-3 sets of 5-8 repetitions . Focus on proper technique and breath control in each repetition.

Breathing technique

Inhale as you prepare to roll, and exhale as you roll up. Inhale deeply before beginning the roll-down again to maintain stability throughout the exercise.