How to Do the Pilates Magic Circle Half Roll Up

The Pilates half roll-up and full roll-up are excellent exercises to tone the abdominal muscles. The idea of the roll-up is to focus on pressing the low back to the floor, and to use the stomach muscles (as opposed to momentum) to lift you up. The Pilates magic circle is even better at helping you to contract the correct muscles. It makes you focus on holding onto the circle as you curl up, which will in turn press your low back into the floor. As an extra benefit, using the circle will tone the inner thigh muscles at the same time.

Difficulty: Easy

Instructions

1. Lie on your back on the floor, with both knees bent and the feet flat. Place the circle between your knees. Imprint your spine into the floor and make sure the low back is flat.

2. Choose one of several arm variations. You can have your arms by your sides and reach them toward your heels as you lift. You can start with the arms overhead and lift them up and toward your knees as you roll up. You can also cross them over your chest. Experiment with the different variations to see what works best for your body.

3. Tighten your abdominal muscles and press your back flat. Tuck your chin in lightly and squeeze the circle with your knees.

4. With control, roll your head, shoulders and upper back up off the floor as high as you can. Make sure the movement is smooth and you do not bounce or jerk up. Focus on rolling up vertebra by vertebra. With the Pilates half roll-up, you only come up part of the way, so your low back stays on the floor.

5. Slowly and with control, roll all the way back down. Place yourself back down on the floor, vertebra by vertebra.Do eight to 12 repetitions.

Tips & Warnings

• People often do the Pilates roll-up exercises by pushing with their feet. Because you are holding onto the circle, however, you will not be able to do this, so it will be a lot harder to roll up. Be patient and keep trying. With constant practice, your abdominal muscles will strengthen and you will find it easier to get up.
• The article in Resources shows the half roll-up without the circle. Simply perform the same movement with the circle between your knees.
• Avoid this exercise if you have osteoporosis or any back or neck injuries.

Resources

• Pilates Half Roll-Up

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