How to Do a Roll Up | Pilates Workout
HTML-код
- Опубликовано: 12 сен 2024
- Full Playlist: • How to Do Pilates
-
-
Watch more How to Do Pilates videos: www.howcast.com...
Next is the roll-up. So, the roll-up works on continuing to strengthen your core while stretching the spine, and then we'll start to articulate through the spine. Now, articulate is a very specific word. We use it a lot in Pilates because we want to go bit, by bit, by bit, in this case, through the spine. Sometimes, we articulate through our feet as well. But, for this one, it's about the spine.
So, you'll lie on your mat from whatever exercise you were just in, either the hundred or half roll down, just bring yourself to the mat with control. Then, reach your arms up toward the ceiling, right up to the lights, inhale to prepare, then exhale, curl your chin toward your chest, and roll up off the mat. Her legs are together, the feet are flexed, like you're pressing them against a wall. From here, feel your shoulder blades stretch away from your ears, breathe in, then breathe out, and roll back down with control. Feel the lower back articulate, then the middle back, then the upper back and your head. Again, take an inhale, then exhale as you roll up. That's the hard part, and exhaling will help you find your scoop. Inhale, reach for the toes, and then exhale, lower right back down. That's it. Again, take an inhale, and exhale, roll up off the mat here, and then just stay at the top for a second. So, Madeline is back in her C shape from her C curve from the half roll down. Her shoulders are rounding over her hips. Your sit bones, the bones that you sit on, you probably won't feel in this position because you're behind it.
A lot of times, what people do wrong is that they'll stretch their body all the way over, and that's not really the goal, because we're still trying to work on our abdominal strength. It's opposition. So, if I'm pulling you this way, Madeline, you reach forward so I don't pull you back. It's like tug-of-war. That's it. And you want to find that in your own body. Then, from here, lie all the way back down into the mat, one vertebrae at a time, and then lower your arms down to your sides. So, for the roll-up, that is the ideal. If that doesn't happen for you for the first time, that's totally normal. A lot of times you'll get stuck.
Your feet will come off the mat and you'll feel like, oh my gosh, I can't move at all, what do I do? In that case, if you have a strap, if you're in a Pilates studio, or even if you have something that you can make-shift a strap - scoot down a little bit here Madeline - your feet can come under this, and you'll have a little bit of support to help you come up. So, reach your arms toward the ceiling, curl your chin toward your chest, and roll forward toward your toes, then lie right back down into the mat. Let's say you don't have the assistance of the strap and it's just you in your living room. OK, point your toes Madeline, flex your heels.
So, if you try it once, and it's not smooth, the next option is to soften your knees, slightly bend them, curl your chin toward your chest to the place you get stuck, then bring your hands behind your thighs and climb up your legs. Then, once you're up to the top seated, stretch your legs, you can find the stretch through the hamstrings, and then lower back with control. And again, hold it here for a second, if you feel like you're going to lose it, hold on to the back of your thighs and lower back into the mat. There you go. So, remember that Pilates is about control, and it's about your own personal level of control. You don't have to be a dancer to do this.
You just have to work with yourself, and modify so that it's a smooth, flowing workout.
This is useful but the music in the background made me a little nuts!
dunno bout you but I'm vibing to it
😂
Cry about it
😂
I'm wirh you on that
What a great video - really appreciate the clarity of it. Thank you!
Informative video! The music, however, not only doesn't match the tone of the video it nearly drowns out the speaker.
Hi Sarah, you are a great teacher. Thank you for this video :)
lovely clear filming!
Great explanation and movement. Please take the music out.
Thank you for the clear explanation but I found the dingle music distracting.
this made me feel better about myself thanks for the living room bit I've never done a roll up before
This is deym hard!
Im a beginner and I don't get it. you suppose to rollup just like that?? Impossible. Is there a way to slowly get to that rollup [ in the video ]. what is plan b. You showed plan A
impossible to do that right away. Im discouraged
Me too. I can only get it push myself off with my core. I cant do it slowly with control 😞 its so hard
As a further modification, you can bend your knees and press your feet into the base of the wall. You may not be able to move to the rounded C shape at the top of the exercise, but you may begin to find a smoother ride up and down.
thank you
love how she explains
Where can we get this mat?
Great cueing why did you add the odd music - really challenging to focus. Otherwise excellent instruction.
what do you recomend that we eat to stay fit, like meals?
Just do intermittend fasting and consume less sugar/carbs to lose extra weight.
now i understand how to do a Roll Up
this pilates teacher i like her a lot very prety
protect ya neck
Yes the music ruins it.
How many reps to do for roll ups.
Aint no way, Im watching an 11 yr old video. Im doing a Victoria's Secret work out and this exercise is apart of it (Help me, Im dying 😭😭)
If subtitles were not on the model it would me more understandable. We read, we listen but we can t see ☹️☹️☹️
Can't do it at all 😢
hi . Can a apple shape person do the roll up and roll down?
I do, but it is hard and I never get a good C shape
I switched to sit ups because I just don‘t come up 😢
👏👏👏👏👏👏👏👏👏👏
As Dr Mcgill said, you've taken an exercise which is bad for the spine, the sit up, and made it worse.
Who's Dr Mcgill please?
How is spinal flexion (a function of the spine) bad for the spine?
am i the only one in 2023
Couldn't listen due to the annoying music 🙉
Not helpful
It’s a sit up. Just call it what it is. Stop renaming everything
This is far more controlled than a sit up.
Sit ups are different. Sit ups are not driven by deliberate spine flexibility... They are usually hip flexor driven and most people doing hundreds of sit ups a day don't realize all thier doing is making their hip flexors over worked and getting little progress with abdominal development. This is what makes Pilates mind and body exercise, with the Roll Up you have to make your body flex through the spine to come up, working the abs, whilst people doing Sit Ups maintain a stiffer lower back which could be worsening any lower back ache. Hope this helps see the difference between Sit Ups and Roll Ups. Richard primapilates.co.uk
This isn't like a situp at all. The focus is articulating the spine...not simply using the core to pull yourself up.
okey i didnt even come up lol 😅