This signature Pilates move is a full-body exercise that strengthens the abdominals, inner thighs, and hip flexors, stretches the back and hamstrings, and builds control. Though it resembles common gym exercises like the straight-leg situp, if performed correctly, it uses all of the Pilates principles to work the entire body.
Considerations and Contraindications for the Roll Up
Classically, the Roll Up follows either a Reformer workout or the warm-up mat exercise called the Hundred. It's advisable to make sure the abdominal muscles are warmed up. Avoid this exercise if you have pain from bulging discs, osteoporosis, or other unexplained back problems. If you have weakness or stiffness that makes this exercise uncomfortable, take care and use modifications as necessary. Use a properly padded Pilates mat for comfort and safety.
Basic Form for the Roll Up
Lie on your back, legs outstretched and together. Raise both arms, keeping them shoulder-width apart, and reach them overhead as far as possible without arching the back. Inhale to bring the arms toward the ceiling and curl the head and shoulders forward. Exhale to peel the spine off the mat, one vertebra at a time, and reach past the toes. Inhale to roll back, and exhale to roll all the way down to the mat and reach the arms back with control.
Common Problems
Typical difficulties with the Roll Up include hunching the shoulders to the ears, getting stuck part-way through the roll, and having the feet lift off the mat. Most problems originate in either abdominal weakness or an inflexible spine.
Modifications
The Roll Back, or Half Roll Back, is a modification that makes the Roll Up accessible for most people. Bend the knees, placing the feet flat on the mat, and hold onto the back of the knees. Curve the spine into a C-curve and roll back until your arms are straight; come back up using the abdominals.
Progress from the Roll Back by walking the hands up and down the legs and rolling further each time until you are performing a full Roll Up with the help of the arms. The entire Roll Up can be practiced with bent knees, using the arm movements from the full exercise. Conversely, straight legs and hands "walking" down the legs can make the exercise easier for some people.
A frequent request from Pilates students is to be able to secure the feet. Traditional Pilates mats have a footstrap, but a partner's hands or the underside of a couch are good substitutes. These should be used judiciously, however – they are useful assistance for people who have short legs, very long spines, or weaker abdominals, but they should not encourage "throwing" the torso up off the mat without smoothly articulating the spine.
Refinements
As you gain proficiency in the basic Roll Up, ensure that the shoulders stay relaxed, neck long, and abdominals as flat as possible. Curl head toward knees at the top of the movement; avoid flattening the spine or lying limply on the legs. Create opposition by hollowing the belly strongly as the arms reach forward.
A competent Roll Up is the basis for a good Neck Pull, Roll Over and Teaser, as well as being an excellent exercise for a supple spine and a strong core.
