Pilates Roll Over

A controlled inversion from the mat: with the arms pressing down, the straight legs travel overhead until the toes reach towards the floor, then the spine rolls back down one segment at a time.

How to do it

1. Lie on your back with the legs straight and the arms pressed into the mat beside you.
2. Lift both legs to vertical without letting the lower back arch.
3. Press the arms down and take the legs overhead until they are parallel to the floor behind you.
4. Open the legs slightly, flex the feet, and roll the spine down one vertebra at a time.
5. Return the legs to vertical and repeat for the desired number of repetitions.

Tips

• Drive the movement with the abdominals, not by throwing the legs.
• Keep the weight off the neck: the roll stops at the shoulder blades.
• Skip this exercise if you have neck complaints, and build it up with smaller curls first.

Muscles

Primary: Abs, Transverse abdominis

Secondary: Erector spinae, Hip flexors