Roll over is an intermediate level exercise that gives the back and hamstrings a good stretch, articulates the spine, and challenges abdominal control.
Adding the exercises ball to roll over makes it a little more difficult, but it is also very helpful in getting the inner thigh to engage and in giving the muscles the feedback they need to sense the center line of the body.
If you are not familiar with roll over, please review the detailed instructions in roll over on the mat before proceeding.
If rolling exercises are not for you, using the exercise ball with straight leg lower/lift is a good alternative.
Difficulty: Average
Time Required: 5 min.
Here's How:
- Lie on your back with your exercise ball between your shins, just above the ankles. Extend your legs up toward the ceiling.
Draw your abdominals in. Allow that action to lengthen your spine along the mat. - Before you begin to move, check you alignment and muscle engagement:
- Your neck is long and relaxed with your shoulders away from your ears.
- Your chest is open and the ribcage is down -- not arching up.
- Your arms are along the sides your body. Press the backs of the arms down lightly for support.
- Your legs are reaching long, away from your body, but your tailbone stays down. Use holding the fitness ball to help you engage your inner thigh muscles.
Image: Thinking of drawing the sit bones together will help you activate both the muscles of the pelvic floor and the inner thigh. - Inhale.
Exhale: Use your abs to lower the legs slightly.
Inhale: Use your abs to lift the legs back to straight up. - Exhale: Using your abdominals to keep you lifted, draw your legs over your body until they are parallel to your chest.
Continue the deepening of the abdominals as you roll onto the broad part of your shoulders. Do not roll onto your neck. - You are at the top of your stretch now. Your weight should be supported by your abdominals, the backs of your arms and your shoulders.
Inhale: Flex your feet, lengthening the back of the legs and sending energy out through the heels. - Exhale: Allow your legs to lower toward your chest as you use abdominal control to slowly place each vertebrae down on the mat, one at a time.
Continue to send energy out through your heels as you roll down. Doing so will help you control the movement and get a good stretch.
Roll down until your legs are at 90 degrees. - Inhale: Lower your legs to begin again.
Repeat 4 to 6 times.
Tips:
- A more traditional and advanced breathing pattern for roll over is to inhale on the rolling over and on the roll down.
- Read Tips for Rolling Exercises.
- The fitness ball is a great asset here. Take the time to pay attention to the muscular feedback it gives you.
- The exercise ball, also known as fitness ball, swiss ball and stability ball, should not be too big. Please read Pilates and the Exercise Ball for tips on getting a ball the right size for you.
What You Need:
- An exercise mat
- An exercise ball
