How to Do a Roll-Up in Pilates

As a classic Pilates exercise, the roll-up is designed to help flatten the abdominals and increase their strength. Some argue one roll-up is equivalent to doing six regular sit-ups. The roll-up challenges your abs and transforms your core.

Difficulty: Moderately Easy

Instructions

1. Lie on the floor with your face toward the ceiling. Let your stomach drop towards the floor and keep your shoulders relaxed. Breathe deeply and make sure your body is aligned.

2. Lift your arms over your head and point your fingers toward the wall behind you. This position is the start of the roll-up and where you'll return. Feel the stretch from your fingertips to the tips of your toes.

3. Inhale and bring your arms overhead towards your feet. As the arms pass your head, drop chin to chest and allow the head and upper chest to follow the curving motion up.

4. Roll the upper body up in a single, fluid motion. Keep the head tucked and abs and upper body in the deep curve as you reach toward your feet. Legs and feet must remain straight if you are able to do so, but you may choose to modify the exercise by bending them slightly if you need to.

5. Pull abdominals in and begin to slowly lower yourself back onto the mat one vertebra at a time. Keep your legs anchored to the floor as you uncurl yourself onto the mat, keeping the arms outstretched.

6. Lower completely onto the mat and bring your hands back overhead to point toward the back wall.

7. Repeat the roll-up for as many repetitions as you care to do. Try for at least six fluid roll-ups.

Tips & Warnings

• If you have trouble keeping your legs anchored to the floor during the exercise, strengthen your core with the wall roll down or supported roll back. Or, bend your legs slightly and help yourself on the way up if needed.

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