Roll Up

Category:	Matwork
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Pose Directory

Membership Category:	Pilates Lesson Planner
Sub Category:	Matwork
Types:	Balance, Forward Bend, Strengthen, Stretch, Seated & Floor, Supine
Anatomy:	Arms & Shoulders, Biceps & Triceps, Core, Hamstrings, Hips, Lower Back, Middle Back, Neck, Upper Back
Chakras:	Base, Sacral Centre, Solar Plexus Centre
Therapy:	Poor Posture
Drishti:	Up
Dosha:	Pitta, Kapha

Lie flat on the back with legs together. Reach arms overhead shoulder-width apart. Palms facing forward. Inhale, reach overhead and curl head and shoulders off the mat. Exhale, peel spine off the mat, rounding forward and bringing the crown of the head towards knees. Keep arms parallel to the mat. Abdominals draw into the spine. Inhale, roll back down to start.

Strengthen abdominals. Increase spinal mobility.

Neck and shoulder tightness.

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How To Teach Roll Up Pilates Mat Exercise

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Position: 2 of 34
Previous Position: Hundred
Next Position: Roll Over
Also Known As:
Category: Pilates Matwork
Level: Advanced
Benefits: Strengthen abdominals. Increases spinal mobility.
Precautions: Neck and shoulder tightness.

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6 Teaching Steps For Roll Up Pilates Exercise: Infographic

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Step 1: Lie On Back
Lie flat on the back with your legs together.

Step 2: Arms Up
Reach arms overhead shoulder-width apart. Palms facing forward.

Step 3: Curl
Inhale, and curl your head and shoulders off the mat.

Step 4: Peel
Exhale, peel the spine off the mat, rounding forward and bringing the crown of the head towards the knees.

Step 5: Abdominals
Keep arms parallel to the mat. Abdominals draw into the spine.

Step 6: Return & Repeat
Inhale, and roll back down to the start. Repeat.

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Top Teaching Tip For Roll Up Pilates Exercise

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If a student asks:

"Why can't I do a Pilates Roll Up using muscle strength versus momentum to roll up."

You can reply by saying:

"You may have strong abdominals and hip flexors but if you're unable to ground your heels into the mat, you won't be able to do the roll-up. You'll need to build strength in your hamstrings to anchor your lower body as you roll up the rest of the way."

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9 Beginner Modifications For Roll Up Pilates Exercise

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These beginner modifications will help develop the articulation of the spine that is needed for the roll-up.

Beginner Modification 1: Legs Up Wall
Legs up a wall exercise

Beginner Modification 2: Legs Up On A Foam Roller
Legs up on a foam roller exercise

Beginner Modification 3: Bridge On A Chair
Bridge on a chair exercise

Beginner Modification 4: Bridge On A Swiss Ball
Bridge on a Swiss ball exercise

Beginner Modification 5: Chest Lift
Chest Lift exercise

Beginner Modification 6: Half Roll Backs I
Half Roll Backs with resistance band exercise

Beginner Modification 7: Half Roll Backs II
Half Roll Backs with mini ball exercise

Beginner Modification 8: Knees Bent
Bending your knees will relieve the stress on your hip flexors, allowing you to strengthen your abdominals. Do a normal roll-up with knees slightly bent.

Beginner Modification 9: Heels
Move heels further away from your bottom. The closer your heels are to your bottom, the more difficult the roll-up becomes.

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