The Pilates roll-up is an excellent primary exercise for building core strength and abdominal muscles. In addition to strengthening the abdominal muscles, this traditional Pilates exercise also promotes better posture and flexibility.
Step 1: Prepare Your BodyLie on a mat with your back flat, legs spread wide, and arms extended overhead as a starting position. Maintain a stance with your toes pointing and legs together. Relax your shoulders and bring your belly button in towards your spine to activate your abdominal muscles.
Step 2: Begin the Roll-Up Inhale deeply as you elevate your arms to the ceiling, then exhale as you pull your spine off the mat vertebra by vertebra. Use your abdominal muscles to roll up slowly. As you sit up, your arms should sweep forward like your spine.
Step 3: Reach and StretchStretch forward over your legs once you are seated upright. Avoid back rounding and keep your spine long. Lower abdominal and hamstring flexibility will increase with this stretch.
Step 4: Roll Back Down Inhale and roll back down to the mat from your tailbone, moving one vertebra at a time until your back is flat. Exhale and return your arms overhead to finish.
Step 5: RepeatMaintain control and concentrate while rolling up 8–10 times. Quality above quantity—perform each movement precisely to maximise results.
The Pilates roll-up strengthens the core and increases flexibility. Add this workout to your routine to flatten your tummy and improve your posture.
