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The Roll Over

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ByCatherine Updated on

I swear I used to do the Roll Over as a little kid—I didn’t even realize I was doing Pilates! The Roll Over requires both core and pelvic stability and can be really fun to do, but if you have any back injuries I would avoid this move as it will cause the discs in your back to compress.

Benefits of the Roll Over

  • Strengthens the abdominals
  • Improves core and pelvic stability
  • Is super fun!

Performing the Roll Over

  1. Lie on your back.

    Start by lying on your back with a neutral pelvis and spine.

  2. Raise your legs to 45 degrees.

    Bring your legs up towards the ceiling and then gently lower them to a 45 degree angle with your toes pointed, keeping them about hips width distance apart.

  3. Activate your triceps.

    Keep your head, arms, and hands flat on the mat and think of really activating your triceps (you’re going to need them for this next part!).

  4. Curl your tailbone off the mat.

    Inhale to prepare, and then exhale as you curl your tailbone off the mat.

  5. Bring your legs to an overhead position.

    Bring your legs towards your head to an overhead position. Your legs should stop when your knees are over your eyes (in the air of course!).

  6. Bring your legs together.

    Flex your feet and then bring your legs together.

  7. Articulate back down to the mat.

    Roll back to the mat one vertebra at a time into the starting position and repeat the movement.

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Modifications

  • You can always decrease your range of motion and then gradually work up to the exercise.
  • You can place your hands under your butt for support.
  • You can keep a slight bend in your knees when performing the exercise.

Tips for Success

  • Do not roll onto your neck. Only roll as far back as your shoulders when bringing your legs overhead. You should be able to see your knees over your eyes—that’s a good indication to stop your legs where they are at.
  • If you cannot do the Roll Over, I would not attempt the Corkscrew or the Jackknife.
  • Again, if you have back injuries, I would avoid this move as it causes a lot of compression in your discs.

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