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How to Do a Pilates Roll Down

Posted by Devin McGlynn on 12/18/2012
How to Do a Pilates Roll Down

A Pilates roll down may look like you are simply lying down and then sitting back
up. However, it is much more intricate than that:
  • First, start sitting up tall, with your legs in front of you. If you’re more advanced, you can straighten your legs. If you’re a beginner, start with knees bent and feet on the ground.
  • Squeeze the legs together, and reach the arms out in front of you to shoulder height.
  • Engage the low abs by pulling the naval in towards the spine. Exhale, and slowly start to roll down, one vertebra at a time. Slowly your lower back touches the ground, your mid-back, and then your upper back.
  • Rest your head on the ground, bring the arms over head and breathe in.
  • Then, slowly exhale and keep pulling the naval in towards the spine, and slowly sit up straight, just as slowly as you rolled down. You may hold onto your legs if you need help coming back up to a seated position.
  • Repeat 8 times.

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