How to Do the Pilates Roll Over Exercise

It takes a great deal of practice and control to master this exercise. But once you have it down, the Pilates roll over exercise is like getting three exercises in one – stretching the hamstrings, stretching the back and working the abs.

Instructions

Difficulty: Moderately Challenging

1. Lie down on your mat, back flat. Your arms should be at your sides, palms down to the floor.
2. Lift your legs up in the air creating a 90-degree angle between your legs and the floor. Keep your legs and feet together, toes pointed.
3. Inhale, then on the exhale, carefully lift and roll your buttocks, then your back off the floor, extending your legs over your head to try and touch your toes to the floor. Keep all of your weight on your shoulders, not your neck or head. Keep your arms and hands where they started, flush with the floor, palms down.
4. When your toes have reached as far to the floor as they can, spread your legs apart as far as they will go. Flex your feet, then slowly roll back down onto the mat – first your upper back, then your lower back, then your buttocks.
5. Once your buttocks is back on the floor, bring your legs and feet back together, toes pointed.
6. Lower your legs to a 45-degree angle with the floor. Hold it for a moment, then bring them back up to a 90-degree angle.
7. Repeat Steps 3 to 6 three to five times.

Tips & Warnings

• When you do the Pilates roll over, keep control of your abdominal muscles, as though you are pushing your navel against your spine.
• Be sure that all of your body weight is on your shoulders, not your neck or head.
• Be careful not to strain your back when you do the Pilates roll over exercise. In fact, if you already have back pain or problems, do not do this exercise.
• If you are a Pilates beginner, this is probably not one of the exercises you want to start with.