6. Roll Up – 6-8 reps
Starting position – laying on your back, arms extended over your head; legs together and feet flexed up to the ceiling; hips are in neutral position (small space behind lower back)
- INHALE – lift the arms up to the ceiling
- EXHALE – tuck the chin (look at your toes) and keep dropping your arms to the floor as you roll up and off the mat all the way to your toes; contracting the abdominals in (draw your belly button to your spine)
- Try to focus on rolling up in a nice flowing motion and straight - use your breath to help you and use both sides of your abdominals equally – see add-ons below for tips to help you
- Feet should stay on the floor the whole time
- INHALE – start to roll back, leading with your lower back; draw your belly button to your spine; relax your shoulders down your back.
- EXHALE – contract and pull abdominals in to finish rolling back down to the mat/start position.
Modifications:
- To make this exercise easier:
- NEED HELP – If you are having trouble rolling off the mat in a nice even motion, try using a band around the base of your feet and holding onto the tops of the band with your hands. Pulling on the band will help you come off the mat.
- Another thing to try – get someone to hold your legs down – this will help you to come off the mat.
- Try it with your knees bent.
- To make this exercise harder:
- As you roll up the mat, do not drop your hands to the floor – hold them up at a 45 degrees.
- Hold onto a 3lb or 5lb pilates ball as you roll up
- Reverse your breathing – try to inhale on your way up