Pilates · Intermediate
Roll-up
Also called Pilates roll up
The roll-up is a classic pilates mat exercise that moves you from lying down to a seated forward reach and back again, one vertebra at a time. It asks for core strength and spinal mobility together. Form matters because it is easy to throw yourself up with momentum, which skips the control the exercise is meant to build.
How to do Roll-up
- 1Lie on your back with your legs long and together, your feet flexed, and your arms reaching overhead just off the mat.
- 2Inhale and float your arms up toward the ceiling, then nod your chin toward your chest.
- 3Exhale and peel your spine off the mat one section at a time, drawing your belly in.
- 4Reach forward over your legs in a C curve, with your shoulders soft and your abdominals lifted.
- 5Inhale as you tuck your pelvis and begin to roll back.
- 6Exhale and lower one vertebra at a time until your head rests on the mat and your arms reach overhead.
- 7Repeat for five or six slow reps.
Common mistakes and how to fix them
The arms swing to throw the body up.
Slow down and bend your knees slightly. Keep your arms reaching forward instead of using them to create momentum.
The feet and legs lift off the mat.
Bend your knees and press your heels into the mat, or hold a strap around your feet for help.
The back stays flat and stiff instead of curling.
Scoop your belly back and move through each section of the spine, like peeling a sticker off the mat.
The body drops quickly on the way down.
Tuck your pelvis more and slow your exhale so you lower with control. Hold the backs of your thighs if needed.
Modifications
- Bend your knees and keep your feet flat on the mat.
- Hold the backs of your thighs and walk your hands along them as you roll.
- Loop a strap or towel around your feet for support.
- Practice a half roll-back from seated before trying the full exercise.
Benefits
- Builds strength in the abdominals.
- Improves movement through each section of the spine.
- Stretches the hamstrings and back at the top of the movement.
- Trains control in place of momentum.
Breath
Inhale as you lift your arms and nod your chin, then exhale as you peel up and reach forward. Inhale to begin rolling back, and exhale as you lower the rest of the way.
Take care
Take care with lower back injuries, and ease off if your neck strains as you curl up. Choose the half roll-back if the full version feels like too much, and stop if you feel sharp pain.
Roll-up questions
What if I cannot do a pilates roll-up yet?
That is very common. Bend your knees, hold the backs of your thighs, or practice the half roll-back until your abdominals can control the full range.
Why do my legs lift during the roll-up?
Your hip flexors may be pulling harder than your abdominals can control. Bend your knees, press your heels down, and move more slowly.
How many roll-ups should I do?
Five or six slow, controlled reps is a traditional amount. Quality matters more than the number.
