Pilates · Intermediate
Roll over
Also called Rollover, Roll over exercise
The roll over is a classical pilates mat exercise where you lift your legs over your head and roll back down through the spine one vertebra at a time. It builds abdominal control and stretches the back and hamstrings. Done well, it is slow and smooth, with your weight on your shoulder blades rather than your neck.
How to do Roll over
- 1Lie on your back with your arms long by your sides, palms down, and your legs together reaching up toward the ceiling.
- 2Press the backs of your arms into the mat and draw your belly in toward your spine.
- 3Exhale and peel your hips and lower back off the mat, bringing your legs over your head until they are about parallel to the floor.
- 4Keep your weight on your shoulder blades, with your neck long and your head still.
- 5Inhale, open your legs to about shoulder width, and flex your feet.
- 6Exhale and roll down slowly one vertebra at a time, using your abdominals to control the descent.
- 7When your hips reach the mat, lower your legs only as far as your back stays steady, then bring them together and lift them back up.
- 8Repeat for three to five reps, then reverse the leg pattern for three to five more.
Common mistakes and how to fix them
The body swings over with momentum.
Slow the lift and start it from a deep draw of your belly. If you cannot lift without swinging, bend your knees and practice a smaller version.
The weight rolls onto the neck.
Stop when you reach your shoulder blades and keep your legs parallel to the floor instead of pushing your toes down behind you.
The spine drops down in one piece.
Press your arms into the mat and roll down slowly, feeling each section of your back touch the mat in turn.
The lower back arches as the legs lower.
Keep your legs higher at the bottom of the movement so your back stays in contact with the mat.
Modifications
- Keep your knees bent and roll only your hips off the mat.
- Lift your hips only slightly with your legs on a high diagonal, without taking them overhead.
- Practice rolling like a ball and the roll-up first to build control through the spine.
Benefits
- Builds abdominal strength and control.
- Improves movement through each section of the spine.
- Stretches the back and hamstrings.
- Prepares you for harder exercises such as the jackknife.
Breath
Exhale as you roll your legs over your head, and inhale as you open your legs and flex your feet. Exhale as you roll down with control.
Take care
Your neck should never take your weight, so stop at your shoulder blades, keep your head still, and skip this exercise with any neck or back injury or during pregnancy. Build control with rolling like a ball and the roll-up first, and stop if you feel sharp pain or strain in your neck.
Roll over questions
Is the pilates roll over bad for your neck?
It can strain the neck if you roll too far or swing over with momentum. Keep your weight on your shoulder blades, never turn your head, and skip it if you have a neck injury.
How do I get my legs over my head in the pilates roll over?
The lift comes from your abdominals and a firm press of your arms, not from swinging. Build strength with the roll-up and rolling like a ball, and practice with bent knees until the lift feels controlled.
What is the difference between the roll over and plow pose?
The roll over is a moving pilates exercise where you roll up and down through the spine with control. Plow pose is a yoga pose that holds the overhead shape for several breaths.
