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How To Teach Roll Up Pilates Mat Exercise
Position: 2 of 34
Previous Position: Hundred
Next Position: Roll Over
Also Known As:Â
Category: Pilates Matwork
Level: Advanced
Benefits: Strengthen abdominals. Increases spinal mobility.
Precautions: Neck and shoulder tightness.
6 Teaching Steps For Roll Up Pilates Exercise: Infographic
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.
Top Teaching Tip For Roll Up Pilates Exercise
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.”Â
9 Beginner Modifications For Roll Up Pilates Exercise
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.
2 Advanced Modifications For Roll Up Pilates Exercise
Advanced Modification 1: Pilates Crunch With Magic Circle
Pilates crunch with Magic Circle exercise
Advanced Modification 2: Full Roll Up With Magic Circle
 Full Roll Up with Magic Circle exercise
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
