The Roll Down exercise in Pilates is a beginning variation of the classic Pilates Roll Up. The Roll Down increases abdominal strength and articulation of the spine.
Sit up with your knees bent and your feet flat on the floor, hip distance apart, and a comfortable distance away from your body.
Extend your arms in front of you. Think of lifting up from your lower back.
Inhale: Lift up from the base of your spine. Exhale: Begin to roll down your spine, pulling your navel in, creating a C Curve with your lower back.
Remember to control the movement from the center. Think of pressing your spine down onto the mat one vertebra at a time.
Roll slowly all the way down until you’re lying flat.
Your arms should be by your sides.
Inhale: Take a deep breath in, expanding into your back and your lungs. Exhale: Roll back up.
Think of lifting your head by first squeezing a tangerine under your chin.
Reach your arms forward.
Use the hollow abdominal muscles in a C Curve to bring you back up. Finish the exercise by Stacking the Spine.
Sit tall, in your starting position, with your arms extended in front of you and your shoulders relaxed and dropped.
Complete 6 repetitions.