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How to Do the Pilates Roll Down Exercise

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.

1

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.

2

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.

3

Roll slowly all the way down until you’re lying flat.

Your arms should be by your sides.

4

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.

5

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.

6

Sit tall, in your starting position, with your arms extended in front of you and your shoulders relaxed and dropped.

Complete 6 repetitions.

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