Rolling Like a Ball on the Mat is often thought of as a spinal massage. And it does have that benefit. But, it is also a great exercise to strengthen your center. However, most of us cheat when we Roll Like a Ball. Which is why when you get on the C-Shaper you will discover where you really are connected to your longest round shape and where you are collapsing or using momentum. If you have been trying to strengthen your Rolling Like a Ball on the Mat then hop on the C-shaper and see where you are letting go.
Maintain equal pressure from your ankles into your hands a vice versa
Set yourself up in your C-shaper towards the front end. Bring your knees into your chest and balance just behind your sit bones. Place one hand on each ankle and pull your heels to your seat while still pushing your thighs away from your center. It will feel a lot like setting up for Stomach Massage Round on the Reformer. Double check that you are not "slouching" into your Round shape. Instead, find the tallest round shape you can make. Feel your shoulders pull down and on your back and your elbows reach wide and to the side.
When you are ready pull your center in, continue to press your thighs away but pull your heels in to create a good "push" and "pull" action. Then without losing your ball shape rock back into the C-shaper and up. Repeat 3-5x. If you cannot roll right back up you know you collapsed or tried to use momentum to roll back. Instead of falling back feel your center pull you back to the C-shaper. But, even as your center is pulling back your upper back is wanting to rock up and forward! The best way to find this is to maintain your arms connected to your back at the shoulder girdle. The more your hands press into your ankle and your ankles match their pressure, the easier it is to maintain your ball shape.
Be sure to check out more of my C-Shaper workout videos. I want to help you continue your C-Shaper Pilates training!