How to Do the "Roll Up" Exercise in Pilates

The "roll up" exercise is a fluid beginner's exercise. The goal is to strengthen your back muscles. Many people who work in offices suffer from lower back pain, largely because their backs do not stretch as they sit in chairs at computers. Learning how to do the Pilates roll up exercise can relax your back.

Difficulty: Moderate

Instructions

1. Lie down your mat. Pull in your navel and be sure that your spine is straight. Pilates instructors call this position the "neutral position" for your spine. It should be completely comfortable for you.

2. Put your hands up as if over your head. Your arms will extend on the mat (or floor) over your head with your palms facing up. Stretch your legs straight out in the opposite direction on the mat or floor.

3. Lift your arms slowly, breathing in while you do. When your arms reach your neck, exhale and then inhale again.

4. Exhale as you lift up your head and neck. Roll your body upward moving slowly, stretching your spine as you move up.

5. Continue to roll forward toward your legs, as if you are rolling over a beach ball. Keep the movement one fluid motion.

6. Rest there for a few seconds and then roll backward, leaving your legs on the ground. As you roll backward, roll down your spine one vertebrae at a time until you are back at neutral position.

Tips & Warnings

• Make this exercise easier by doing the roll up as far as you can. Then use your hands to pull up the rest of your body toward your knees.
• You can modify this exercise by placing your feet flat on the floor with your knees bent and hip-width apart.
• Don't use your neck to pull yourself up. Using your neck won't strengthen your back, the purpose of the exercise.

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