How to Do the Rollover | Pilates Workout

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This next exercise is Roll Over, which is the first exercise in the advanced mat sequence. So, talking about advanced, what does it mean to be an advanced practitioner of Pilates? You should be totally familiar with the beginner and intermediate mat work. You should feel completely confident in your six principles, and you should really be in good health, so you're doing Pilates several times a week, not just once or twice. More like three to four times. And with the advanced mat exercises, because it is actually the hardest exercises of all of Pilates, it is my recommendation that you try to work with a certified trainer on these exercises before attempting them on your own.
So with that said, we'll go into Roll Over. So you'll lie down on your back here, Madeline, with your arms towards your sides. Now, bend both knees in towards your chest, extend your legs out to 45 degrees, lift your legs up overhead. From here, open your legs, flex your heels parallel, and articulate your spine right back into the mat, one vertebrae at a time, then zip your legs together in Pilates stance at 45 degrees, with breath. Inhale to prepare, exhale, roll overhead. Your legs are parallel to the mat. Open the legs, flex the heels, and then sequentially roll through the spine. So when you're working on this exercise, whenever your lower body goes over your head, it is a lot of work on your arms.
So you'll feel this through your triceps, which is a great thing. Now hold it here, Madeline, and we'll reverse this. So heels together now. Start with the legs open, hip distance apart. Lift the hips smoothly up overhead. Zip the legs together. Flex the heels and lower right back down into the mat with control. Point the toes, Pilates stance, open the feet hip distance apart. Lift up overhead. Zip the legs. Flex the heels, and slowly resist the spine back into the mat, one vertebrae at a time. One last time. Open the legs, lift the hips up overhead. Close the legs. Hold it here. Flex your heels. Now, keep the spine lifted, abs in and engaged, and lower all the way back down into the mat, one vertebrae at a time. From here bend your knees right back in towards your chest.
So that's Roll Over, and Roll Over occurs after the Roll-Up and before Single Leg Circles in the mat sequence.

[@raecrothers1420]

I've been working at this one for a few months, but my spine refuses to extend that much. It'll be such a victory when I get it. My instructor has me doing other moves to limber me up for this one.

[@Zerozerozero0x0x0]

why they put WII music in the background?

[@julielovezalex]

Omg this is like the funnest stretch

[@JKBelle]

If it’s “funny” then you have no idea what you’re doing lol

[@julielovezalex]

@@JKBelle girl this comment was 4 years ago ofc i didn’t know what i was doing 😭

[@jasminequreshi4770]

wow very nice

[@farhinsabnam3072]

Can I do tjis before going to bed?

[@theSpicyHam]

It's an excellent pilate position

[@harlinjenkins]

My god that looks painful.

[@ayeitzcrystal1860]

GoobTheGreat it is but learned it in 2 days

[@DeathEraSlime]

I can do it and my weight is 74 kg

[@drawinsperation2369]

what is it called when you feet bend to your head?

[@minibubbles2243]

scorpion, I believe

[@naylisyazwina6836]

My mom told me not to do this because I might break my back

[@harshjaiswal6010]

WTH 🙄😂😂are u kidding me??

[@hazelgirlys9305]

Me too my mom said if you try doing quite well you’re gonna break your head and go to the hospital

[@JKBelle]

It will heal your back if done correctly not break it lol

[@deborahwolff5651]

Looks easy but its not. It takes practice

[@ppehsy]

Is she inhaling or exhaling when her legs are over her head while she's flexing her heels??? Is she just holding her breath???..(YIKES!!)

[@Hieusday]

No way i can do that 😨

[@psirohi7199]

You are afraid if you are afraid you can't do it.

[@psirohi7199]

Everything was lie. You said it is hardest exercise but it is as easy as somersault. I can do it without mat on just a pad and even on ground without anything! You just need to be confident and keep your body bend if you don't do it you can't do exercise.

[@psirohi7199]

You also need to keep your hands strong.

[@psirohi7199]

Hey you said you are teaching to do front roll (or rolling) then what are you doing?

[@Elfin990]

Just because you found it easy doesn’t mean it is not a hard exercise. After all not many people can do a somersault