Pilates Roll Over - Exercise Instructions

Roll Down

Roll Down Slowly

_{(c) 2007, Marguerite Ogle}

• 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.
  
  Roll down until your legs are at 90 degrees.
  
  Continue to send energy out through your heels; doing so will help you control the movement and get a good stretch. This is a good place to notice where you might go weak in the abs and let a section of your back go down to the floor all at one time. Also, beware of any tendency to overwork the back or neck muscles.
  
  
• Inhale: Bring your legs together and lower them slightly to begin again.
  
  You can alternate the foot pattern with roll over. For example, go over with flexed feet and come down with your feet softly pointed.
  
  Repeat 4 to 6 times.
  
  Do you have an exercise ball? Try roll over with the ball.

• Introduction and Set-Up
• Roll Over
• Roll Down