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The Roll-Up

Pilates / Popular

Articulate the spine to roll up and down with control.

What coaches agree on

  • Roll up and down through the spine one vertebra at a time, articulating the lower back, then the middle back, then the upper back in sequence.
  • Pull your abdominals in and scoop your belly toward your spine throughout the movement — that hollowed, scooped connection is what powers you up and down.
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  • If you get stuck partway, use a prop — a rolled towel behind your lower back or a strap around your feet — to give your spine something to press against; it is a useful tool at any skill level, not just for beginners.

Common mistakes

  • Rushing up by throwing the head forward or holding the breath, letting momentum do the work instead of the abdominals, which can shift the strain into the hip flexors and low back.
Roll Up Exercise - Pilates
Beginner

Roll Up Exercise - Pilates

Coach's take: Solid and complete — good vertebra-by-vertebra cueing, and smart to cap early reps at three or four.

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