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Pilates Roll Over - Exercise Instructions

By , About.com Guide

Updated February 25, 2010

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Roll Down
pilates exercise picture

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.

  • Repeat roll over 6 times: 3 going over with legs together, then opening the legs and flexing the feet to roll down; and 3 times going over with legs apart, feet flexed, and coming down legs together, feet softly pointed.


Any problems? Read: Detailed Tips for Roll Over

Do you have an exercise ball? Try roll over with the ball.

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