Pilates Roll Over - Exercise Instructions

Roll Over

Stay Lifted with the Abs

_{(c) 2007, Marguerite Ogle}

• Inhale: Using your lower abs, return you legs to 90 degrees.
  
  
• Exhale: Continue using you abdominals to keep you lifted, and draw your legs over until they are parallel to your chest.
  
  This part of roll over requires a release of the lower back along with support from the abs. Keeping your chest open and using pressure from the backs of your arms and your hands will help you over and stabilize the movement. Few people can do roll over without some assistance from the arms, but the emphasis is on the abs.
  
  
• Continue the deepening of the abdominals as you roll onto the broad part of your shoulders. Do not roll on to your neck.
  
  
• Inhale: Flex your feet, lengthening the back of the legs and sending energy out through the heels.
  
  
• Take your legs to shoulder width apart. If you are very flexible and stable here, you can take your feet all the way to the floor. This is similar to yoga's plow pose

Index: Pilates Roll Over - Exercise Instructions

1. Introduction and Set-Up
2. Roll Over
3. Roll Down