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Pilates on the Mat

Roll Up

Start Position

Begin to lie on your back with your leg extended onto the floor with feet in Pilates stance (turn out) and heels are touching.
Place the spine and the pelvis in neutral position.
Reach your arms to the ceiling.

Workout

Inhale deeply to prepare.
Exhale to roll up : tuck your chin towards your chest, bring head through your arms, lift your shoulders up and round your back as you reach hands towards your feet and your forehead towards your legs.
Inhale to stack your spine (sitting up tall, shoulders over the hips).
Exhale as you roll back, keeping the arms in parallel with the floor (aligned with your shoulders) and putting one vertebra at the time on the mat, in a flowing movement.

Benefits

Strengthens the abdominal muscles and increase spinal and lower back flexibility.

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