The Roll Up is a classic Pilates mat exercise that builds core strength and improves spinal flexibility. It’s a smooth, controlled movement that lengthens the back and wakes up your powerhouse muscles. This exercise is perfect for mornings, it helps you release tension, mobilize your spine, and start your day feeling balanced and aligned.
How to Do Roll Up
- Starting Position
Lie on your back with your legs extended together, arms reaching overhead. Keep your shoulders anchored and your ribs soft against the mat. Engage your abdominals gently to imprint your spine. - Inhale to prepare — reach your arms up toward the ceiling, then begin curling your head and shoulders off the mat.
- Exhale as you continue rolling up, one vertebra at a time, reaching forward toward your toes. Keep your abdominals deeply engaged, drawing the navel toward the spine.
Think of lengthening rather than collapsing forward. - Inhale at the top — find a tall, lifted spine with energy through your fingertips and heels.
- Exhale to roll back down slowly, articulating through your spine, feeling each vertebra touch the mat in sequence until your arms return overhead.
- Repeat 6–8 times with smooth, continuous motion.
Breathing Cues for Roll Up
- Inhale to prepare and lengthen through the spine.
- Exhale deeply as you roll up and again as you roll back down.
- Keep the rhythm steady — your breath supports the articulation of your spine.
Roll Up Beginner Modification
If your hamstrings or lower back feel tight, bend your knees slightly or anchor your feet under a strap or light support. Focus on precision and control rather than speed or range. You’ll gain more flexibility and strength over time.
Bourne Pilates & Fitness
1164 Monte Vista Ave, Suite 2, Upland, CA 91786
(909) 559-9713
www.bournepilates.com
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