{"id":56759,"date":"2020-10-30T07:20:22","date_gmt":"2020-10-30T07:20:22","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/roll-up\/"},"modified":"2023-03-05T17:31:47","modified_gmt":"2023-03-05T17:31:47","slug":"roll-up-pilates-exercise","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/roll-up-pilates-exercise\/","title":{"rendered":"Roll Up"},"content":{"rendered":"

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. <\/p>\n

How To Teach Roll Up Pilates Mat Exercise<\/span><\/strong><\/h2>\n
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Position:<\/strong> 2 of 34
\nPrevious Position: <\/strong>Hundred<\/a>
\nNext Position: <\/strong>Roll Over<\/a>
\nAlso Known As:\u00a0<\/strong>
\nCategory:<\/strong> Pilates Matwork
\nLevel:<\/strong> Advanced
\nBenefits:<\/strong> Strengthen abdominals. Increases spinal mobility.
\nPrecautions:<\/strong> Neck and shoulder tightness.<\/p>\n
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6 Teaching Steps For Roll Up Pilates Exercise: Infographic<\/strong><\/h3>\n
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\"Roll<\/a><\/p>\n

Step 1:<\/strong> Lie On Back
\nLie flat on the back with your legs together.<\/p>\n

Step 2:<\/strong> Arms Up
\nReach arms overhead shoulder-width apart. Palms facing forward.<\/p>\n

Step 3:<\/strong> Curl
\nInhale, and curl your head and shoulders off the mat.<\/p>\n

Step 4:<\/strong> Peel
\nExhale, peel the spine off the mat, rounding forward and bringing the crown of the head towards the knees.<\/p>\n

Step 5:<\/strong> Abdominals
\nKeep arms parallel to the mat. Abdominals draw into the spine.<\/p>\n

Step 6:<\/strong> Return & Repeat
\nInhale, and roll back down to the start. Repeat.<\/p>\n
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Top Teaching Tip For Roll Up <\/strong>Pilates Exercise<\/strong><\/h3>\n
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If a student asks:<\/p>\n

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“Why can’t I do a Pilates Roll Up using muscle strength versus momentum to roll up.” <\/strong><\/em><\/p>\n<\/blockquote>\n

You can reply by saying:<\/p>\n

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“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.”\u00a0<\/em><\/strong><\/p>\n<\/blockquote>\n
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9 Beginner Modifications For Roll Up Pilates Exercise<\/strong><\/h3>\n
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These beginner modifications will help develop the articulation of the spine that is needed for the roll-up.<\/p>\n

Beginner Modification 1:<\/strong> Legs Up Wall
\nLegs up a wall exercise<\/a><\/p>\n

Beginner Modification 2:<\/strong> Legs Up On A Foam Roller
\nLegs up on a foam roller exercise<\/a><\/p>\n

Beginner Modification 3:<\/strong> Bridge On A Chair
\nBridge on a chair exercise<\/a><\/p>\n

Beginner Modification 4:<\/strong> Bridge On A Swiss Ball
\nBridge on a Swiss ball exercise<\/a><\/p>\n

Beginner Modification 5:<\/strong> Chest Lift
\nChest Lift exercise<\/a><\/p>\n

Beginner Modification 6:<\/strong> Half Roll Backs I
\nHalf Roll Backs with resistance band exercise<\/a><\/p>\n

Beginner Modification 7:<\/strong> Half Roll Backs II
\nHalf Roll Backs with mini ball exercise<\/a><\/p>\n

Beginner Modification 8:<\/strong> Knees Bent
\nBending 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.<\/p>\n

Beginner Modification 9:<\/strong> Heels
\nMove heels further away from your bottom. The closer your heels are to your bottom, the more difficult the roll-up becomes.<\/p>\n
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2 Advanced Modifications For Roll Up Pilates Exercise<\/strong><\/h3>\n
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Advanced Modification 1:<\/strong> Pilates Crunch With Magic Circle
\nPilates crunch with Magic Circle exercise<\/a><\/p>\n

Advanced Modification 2: <\/strong>Full Roll Up With Magic Circle
\n<\/strong>\u00a0Full Roll Up with Magic Circle exercise<\/a><\/p>\n
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Free Joseph Pilates Lesson Plan\u00a0<\/span><\/strong><\/h2>\n
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You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises<\/a>.<\/p>\n
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The 34 Joseph Pilates Exercises\u00a0<\/span><\/strong><\/h2>\n
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Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…<\/strong><\/p>\n

Bicycle<\/a>, Boomerang<\/a>, Control Balance<\/a>, Cork Screw<\/a>, Crab<\/a>, Double Kick<\/a>, Double Leg Stretch<\/a>, Hip Twist<\/a>, Hundred<\/a>, Jack Knife<\/a>, Leg Pull<\/a>, Leg Pull Front<\/a>, Neck Pull<\/a>, One Leg Circles<\/a>, One Leg Kick<\/a>, One Leg Stretch<\/a>, Push Up<\/a>, Rocker With Open Legs<\/a>, Rocking<\/a>, Roll Over<\/a>, Roll Up<\/a>, Rolling Back<\/a>, Saw<\/a>, Scissors<\/a>, Seal<\/a>, Shoulder Bridge<\/a>, Side Bend<\/a>, Side Kick<\/a>, Side Kick Kneeling<\/a>, Spine Stretch<\/a>, Spine Twist<\/a>, Swan Dive<\/a>, Swimming<\/a>, and Teaser<\/a>.<\/p>\n

Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…<\/strong><\/p>\n

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  1. Hundred<\/a><\/li>\n
  2. Roll Up<\/a><\/li>\n
  3. Roll Over<\/a><\/li>\n
  4. One Leg Circles<\/a><\/li>\n
  5. Rolling Back<\/a><\/li>\n
  6. One Leg Stretch<\/a><\/li>\n
  7. Double Leg Stretch<\/a><\/li>\n
  8. Spine Stretch<\/a><\/li>\n
  9. Rocker With Open Legs<\/a><\/li>\n
  10. Cork Screw<\/a><\/li>\n
  11. Saw<\/a><\/li>\n
  12. Swan Dive<\/a><\/li>\n
  13. One Leg Kick<\/a><\/li>\n
  14. Double Kick<\/a><\/li>\n
  15. Neck Pull<\/a><\/li>\n
  16. Scissors<\/a><\/li>\n
  17. Bicycle<\/a><\/li>\n
  18. Shoulder Bridge<\/a><\/li>\n
  19. Spine Twist<\/a><\/li>\n
  20. Jack Knife<\/a><\/li>\n
  21. Side Kick<\/a><\/li>\n
  22. Teaser<\/a><\/li>\n
  23. Hip Twist<\/a><\/li>\n
  24. Swimming<\/a><\/li>\n
  25. Leg Pull Front<\/a><\/li>\n
  26. Leg Pull<\/a><\/li>\n
  27. Side Kick Kneeling<\/a><\/li>\n
  28. Side Bend<\/a><\/li>\n
  29. Boomerang<\/a><\/li>\n
  30. Seal<\/a><\/li>\n
  31. Crab<\/a><\/li>\n
  32. Rocking<\/a><\/li>\n
  33. Control Balance<\/a><\/li>\n
  34. Push Up<\/a><\/li>\n<\/ol>\n
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    Want to remember this? Save it to your favourite Pinterest board.<\/span><\/strong><\/h2>\n
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