Full Body Roll Ups
I call the Full Body Roll Up the mother of mat Pilates exercises. It has been said that one Pilates Full Body Roll Up is equal to six sit-ups and way more effective than a bunch of mindless crunches.
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- Lie flat on your back with your arms extended overhead.
- Inhale arms to the sky, exhale and slowly roll up into a “C” curve reaching for your toes. (Think about threading your belly button to your spine, and activate your transverse abdominus.)
- Inhale and start to slowly go back in a C curve.
- Exhale as you uncurl your body one vertebra at a time back into the mat.
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The key is to keep your feet on the ground. Use your abs and back to gracefully articulate down to the mat and avoid using your hip flexors and glutes. If you have trouble keeping your feet on the ground, have someone hold your feet or use a resistance band around your feet and hold the handles in your hand. Or bend your knees as you come up. It’s always okay to modify! Start with three to five and see if you can add a couple more each day.
