How to do Physioball Pilates Roll Ups

The Pilates roll-up is a classic exercise used in Pilates classes to strengthen the abdominal muscles. When done correctly, the roll-up on its own is a very challenging exercise, as it forces you to do the exercise without the momentum that is used during traditional crunches. This isolates the abdominal muscles much more effectively, as you are using muscle force to lift. Adding a physioball to the movement further increases the intensity of this exercise and makes the movement much more challenging. Before attempting this exercise, make sure you are already familiar with the Pilates roll-up and can do it properly without the ball!

Difficulty: Easy

Instructions

Things You'll Need:

• Large physioball

1. Lay on your back on the floor and place a ball underneath your heels. Your arms are down by your sides with the palms facing the floor.

2. Start by using the Pilates imprinting exercise to help make sure your back is flat and you are in correct alignment.

3. Tighten your abdominal muscles, exhale and roll up as high as you can. You will need to push onto the ball with your heels to help stabilize the ball. The ball removes the chance that you are pushing into the floor with your feet to come up, and so it requires more core strength than the traditional Pilates roll-up.

4. If this is easy, you can have the ball under your calves or knees. The closer the ball is to being under your knees, the harder the exercise becomes. Do eight to twelve repetitions.

Tips & Warnings

• Since the ball makes it more difficult to roll-up, there is a tendency to jerk the body up off the floor. Make sure you use the Pilates principals of precision and control with this exercise.
• If this is difficult, you can place the hands behind the knees and help yourself roll up, as long as you do the movement with control.
• The Pilates roll up exercise is contraindicated for those with osteoporosis, especially if you have compression fractures. This exercise may not be suitable for those with back or neck injuries.
• Always check with your health care provider before starting any new exercise program.

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