How to Do Pilates Roll Over Exercise - part of the women's fitness video series by GeoBeats.
Hello, we're Katherine and Kimberly Corp. We own Pilates on Fifth in New York City, and we would like to show you the Pilates exercise, Roll Over. Kimberly's going to come a little bit towards the front of the mat, lie on her back. And then before lifting the legs up, and you always want to remember this, you want to engage the abdominal muscles to move the spine towards the mat. You can call this imprint, you can call this supported position. The main idea is to create a lot of support for the lumbar spine. From here she's going to lift one leg into table top position, and the other leg into table top position. We call this table top because if I put a board on this then you can use it as a table. Now she's going to stretch her legs on a high diagonal, really squeezing the inner thighs together, and you want to make sure that this connection is maintained and here we go. Inhale setting the legs to 90 degrees first, exhale lifting the hips up rolling over. Inhale, if you have the flexibility available to you, touch the toes down. Now lift and open that as you inhale, and exhale as you're rolling down. If you'd like you can flex the feet, it create that feeling of opposition. And then legs come down to the high diagonal. We'll do it one more time that way. Inhale closing the legs, sending the legs to 90 degrees, now exhale lift up and over. Notice that she's not using momentum, touching the toes down. Inhale lift and open, and exhale one vertebrate at a time. Rolling down, feeling that opposition reaching through the legs, and coming back to the position. Now this time we're going to reverse, instead of starting with the legs closed, we'll start with them open as they are now. So inhale legs to 90 degrees, exhale peeling the spine off the mat. One vertebrate at a time, nice and controlled, touching the toes down. Now this time we inhale lift, close. Notice she's just lifting to the parallel to the floor, flexing the feet, exhale rolling down. So imagine lying in a string of pearls. Coming back to the high diagonal and inhale opening to 90 degrees, continue that in an inhale. And exhale scoop and rolling up, press and peel off. Touch the toes down, and inhale lift, close, and exhale softening this turn and now softening the ribs. Rolling down, reaching nice and long. And notice her shoulder stay nice and wide. Now she's going to bend her knees here and take one foot down and then the other foot down. So couple of things to remember, no momentum. The other thing Kimberly didn't do is to roll. Sometime its easy to press the arms down and roll the shoulders forward and you don't want to do that. So that was the Pilates, Roll Over.