How To Do the Pilates Roll Over

 
 
 

The Pilates Roll Over is a core-strengthening classical Pilates move that makes up part of Joseph Pilates 34 original exercises. It requires the use of control, not momentum, to raise your legs up and over your head, then release them slowly back down to the mat. When following the classical Pilates sequence, it’s performed after the Pilates Roll Up.

Learn how to do the Pilates Roll Over with instructor Tela Anderson by following the steps below, or taking her Classical Pilates Sequence class on Alo Moves. 

Benefits of the Pilates Roll Over

  • Stretches your back and hamstrings 

  • Strengthens your core 

  • Increases flexibility in your spine 

 

How to Do the Pilates Roll Over

 
 
 

  1. Lie on your back and hug your knees into your chest. Press your arms down into the mat with palms facing down.  

  2. Lift your legs up to 90 degrees and squeeze your legs and heels together. Point your toes. 

  3. Inhale, then exhale and swing your legs over your head behind you toward the floor, lifting your pelvis up and off the mat. 

  4. Open your legs wider to hip distance, flex your feet, and slowly roll down onto the mat with control until your legs are at 45 degrees from the floor.  

  5. Point your toes and repeat from the beginning. Keep your legs lengthened and core engaged throughout the exercise. 

Avoid the Pilates Roll Over if you’re experiencing: 

  • Back injury 

  • Neck injury 

  • Pregnancy 

Practice a full-length Pilates class, as well as yoga, Barre, and more, with a free 14-day trial to Alo Moves. 

 
 
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