How to Do the Pilates Roll Up

 
Tela Anderson doing the Pilates Roll Up
 
 

One of the cornerstones of Pilates is the small, controlled movements found within each exercise. The Pilates Roll Up, the second exercise in the classical Pilates sequence, not only lights up your core but also requires you to put this control into practice. 

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


Benefits of the Pilates Roll Up

  • Lengthens your hip flexors 

  • Improves flexibility 

  • Strengthens your core 

  • Massages internal organs 

  • Promotes circulation and deep breathing 

  • Mobilizes your spine  


 

How to Do the Pilates Roll Up

 
 
 
  1. Lie on your back and stretch your arms above your head. Point your toes and keep your heels together and toes apart in the Pilates stance. 

  2. Inhale, lifting your head, neck, arms, and shoulders up.

  3. Exhale and peel your spine up and off the mat, one vertebra at a time, and reach forward past your toes making a “C” curve with your back. Lower your head below your arms. 

  4. Curl your tailbone under and slowly roll down one vertebra at a time until you are once again supine on the mat.  

  5. Repeat. 


Avoid the Pilates Roll Up if you’re experiencing: 

  • Spinal 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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How To Do the Pilates Roll Over

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