Pilates Roll Up on the Roller - part of the women's fitness video series by GeoBeats.
Hi, I am Charlotte and this is Alice, and we are here at Streamline Pilates studio in Brooklyn Heights, New York. We are going to teach you how to use the foam roller to strengthen your balance while doing the pilates mat work.
Lets start with the roll up. Taking an inhale, bring your hands up towards the ceiling, and lets walk your feet away from you a little bit so that your toes and heels are still on the floor but your legs are a little straighter because of it. Taking an inhale through your nose, exhale, scooping your belly button back towards your spine. Lets bring your chin to your chest and roll yourself up one piece of your spine at a time. Trying to keep the roll moving from any more than it needs to.
This is a really hard exercise but it is a great way to learn how to improve your balance and make your work out more challenging. Inhale, rolling yourself down one piece of your spine at a time, and exhale, scooping your stomach and rolling yourself backup again. Inhaling through your nose, exhaling through your mouth, and reaching each vertebrae, one vertebrae at a time down into the roll.
Lets try to make it a little harder now. Lets bring your arms up over your head, keeping them to either side of your ear. Taking an inhale through your nose roll up with your head between your arms. Nicely done Alice. And exhaling through your mouth roll yourself back one piece of your spine at a time. Relaxing your spine into the rollers as you roll down to prepare to roll yourself back up again.
Chin to your chest, navel back towards your spine. Keeping that curve for your spine the entire time. You don't need to straighten your spine any point in this exercise. And one more time, inhaling through your nose and exhaling through your mouth. Chin to your chest roll yourself up. This is exactly why we do this exercise because the roller makes it so hard to keep your balance. And rolling yourself back down one piece of your spine at a time. Shoulders are down along your back. Your neck is relaxed, your arms are back at your side on your mat to prepare you for the next exercise.