How to Do a Pilates Ball Roll Exercise

Originally used as a form of physical therapy, pilates has become well known in the United States as a gentle yet effective form of exercise. Attainable by all types of people, from athletes to senior citizens, pilates strengthens and elongates the core muscles of the body without building bulky muscle mass. With a few tips, you can add a ball roll exercise to your pilates routine.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Carpeting or yoga mat

1. Sit on a soft surface with your legs extended in front of you. You can perform your pilates exercises on soft carpeting or use a yoga mat.

2. Bend your knees, bringing your legs up so that your feet rest flat on the floor in front of you. Lift your spine up straight and long, slightly tucking your pelvis in, bringing it closer to your ribcage.

3. Lift your feet off of the floor so that your bent legs float above the ground. Gently hold your ankles or shins with your hands.

4. Prepare for the ball roll by tucking your chin into your chest, only slightly curving your spine. While you want enough curve and looseness to be able to roll, you want to straighten your back as much as possible when you reach this sitting position.

5. Allow your body to roll back to the mat, keeping your legs tucked in and holding your ankles or shins with your hands. Roll backwards and immediately come back up to sitting. Hold the sitting position just for a second or two, and roll again.

6. Complete 8 to 10 pilates ball rolls before releasing your legs and relaxing.

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