How to Do Pilates Roll Ups

Instead of doing hundreds of crunches to tighten your abs, do just six Pilates roll ups. Choose from two versions of this exercise. Section One describes the Pilates roll ups that start with your legs straight. Section Two describes the easier version – Pilates roll ups that start with your legs bent. Try both and use the one that works best for you.

Difficulty: Moderate

Instructions

Legs Straight

1. Lie down on your mat, back flat and legs straight. Reach your arms back over your head and rest them on the floor – straight and extended toward the wall, your palms up.

2. Lift your arms up toward the ceiling on the inhale. Let your head, neck and shoulders follow.

3. Roll your body up into a seated position.

4. Reach your arms up over your head, your spine, neck and head aligned.

5. Bend forward on the exhale, reaching toward your toes.

6. Pull back up into the seated position on the inhale.

7. On the exhale, slowly roll your upper body back down onto the floor – first the back, then the shoulders, then the head, then the arms back down onto the floor above your head.

8. Repeat all steps up to six times.

Knees Bent

9. Lie down flat on your back, knees bent. Reach your arms back over your head and rest them on the floor – straight and extended toward the wall, your palms up.

10. Lift your arms up toward the ceiling on the inhale. Let your head, neck and shoulders follow.

11. Roll your body up into a seated position on the exhale. If you have any trouble, grab behind your thighs, to help pull yourself up.

12. Straighten your legs out in front of you.

13. On the inhale, reach your arms up over your head, your spine, neck and head aligned.

14. Bend forward on the exhale, reaching toward your toes.

15. Pull back up into the seated position on the inhale.

16. Slowly, on the exhale, roll your upper body back down onto the floor – first the back, then the shoulders, then the head, then the arms back down onto the floor above your head.

17. Repeat the above steps up to six times.

Tips & Warnings

• When rolling up from the floor, and back down again, keep control of your abdominal muscles, as though you are pushing your navel against your spine.
• Always breathe through your nose, as this helps warm the air to body temperature and promotes deeper, longer breathing.
• Be careful not to strain your back when you do Pilates roll ups. In fact, if you have any back trouble, you may want to skip this exercise.

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