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How To Teach Roll Over Pilates Exercise
Position: 3 of 34
Previous Position: Roll Up
Next Position: One Leg Circles
Also Known As: n/a
Category: Pilates Matwork
Level: Intermediate
Benefits: Strengthen abdominals. Increases spinal mobility.
Precautions: Lower back injury.
6 Teaching Steps For Roll Over Pilates Exercise: Infographic
Step 1: Back
Lie on the back with your legs together.
Step 2: Arms
Arms by side.
Step 3: Abs
Draw abs towards the mat.
Step 4: 90 Degrees
Inhale, and slowly lift your legs to 90 degrees.
Step 5: C Curve
Exhale, reach your legs up and over (C curve in the spine).
Step 6: Return
Slowly lower the legs one vertebra at a time to the mat.
2 Top Teaching Tips For Roll Over Pilates Exercise
Tip 1: No Weight On Your Neck
All your body weight rests on your shoulders and upper back, not on your neck.
Tip 2: Go Slow
Slowly lift and lower your legs to engage the core (if you go fast, your abdominals won’t get a workout).
5 Beginner Modifications For Roll Over Pilates Exercise
Beginner Modification 1: Knees Bent
Bend your knees slightly instead of going into full Roll Over with the legs.
Beginner Modification 2: Folded Towel
Place a folded towel under your hips to support them.
Beginner Modification 3: Hands
If unable to lift your hips, push them up and back with your hands.
Beginner Modification 4: Single-Leg Tower On Cadillac
Single-Leg Tower on CadillacÂ
Beginner Modification 5: Tower On Cadillac
Tower on Cadillac
3 Advanced Modifications For Roll Over Pilates Exercise
Advanced Modification 1: Legs Slightly Apart
Do the Roll Over with legs slightly apart.
Advanced Modification 2: Single Straight Leg Stretch
Single straight leg stretch
Advanced Modification 3: Roll Over Modification On Arc
Roll Over modification on Arc
Free Joseph Pilates Lesson PlanÂ
You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises.
The 34 Joseph Pilates ExercisesÂ
Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…
Bicycle, Boomerang, Control Balance, Cork Screw, Crab, Double Kick, Double Leg Stretch, Hip Twist, Hundred, Jack Knife, Leg Pull, Leg Pull Front, Neck Pull, One Leg Circles, One Leg Kick, One Leg Stretch, Push Up, Rocker With Open Legs, Rocking, Roll Over, Roll Up, Rolling Back, Saw, Scissors, Seal, Shoulder Bridge, Side Bend, Side Kick, Side Kick Kneeling, Spine Stretch, Spine Twist, Swan Dive, Swimming, and Teaser.
Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…
- Hundred
- Roll Up
- Roll Over
- One Leg Circles
- Rolling Back
- One Leg Stretch
- Double Leg Stretch
- Spine Stretch
- Rocker With Open Legs
- Cork Screw
- Saw
- Swan Dive
- One Leg Kick
- Double Kick
- Neck Pull
- Scissors
- Bicycle
- Shoulder Bridge
- Spine Twist
- Jack Knife
- Side Kick
- Teaser
- Hip Twist
- Swimming
- Leg Pull Front
- Leg Pull
- Side Kick Kneeling
- Side Bend
- Boomerang
- Seal
- Crab
- Rocking
- Control Balance
- Push Up
