- Difficulty: Beginner
- Equipment Needed: Triad or other squishy ball, Mat (The ball shown in this video is the Ribbed Inflatable Ball, 8-10” (21cm-26cm) and I love using the Contrology Folding Mat.)
- Reps: 3-5x each variation
- Warning: May not be suitable for some back or neck issues.
- Questions: Contact us here
Roll Up with a Ball on the Mat
Roll Up on the Pilates Mat is one of the most challenging exercises to “get.” It requires your whole body to do it. And, if you struggle connecting to your inner thighs, aka your midline, it makes it even more challenging. But, if one can find the connection to their inner thighs by using a prop like this ball, then you can teach the muscles what you need them to know. Once you get a few in with the prop, remove the prop and try to do the Roll Up without it. See if you can practice what the prop teaches you.
Hug your outer hips, inner thighs and reach your arms from your back.
Laying on your back on your mat, place the ball between your ankles. Hard flex your feet and lift your arms up to the sky. Find a connection between your arms and your back. Roll up and over your legs as you squeeze the ball and maintain your legs on the mat. Pulse forward three times without the legs moving. Roll back down as you squeeze your legs. Repeat this 3-5 times. Then try to repeat what you learned without the ball.
You can also improve your Roll Up by placing your feet on top of the ball. Roll up and over your legs as you press your legs down into the ball from your hamstrings and seat. Pulse three times without the ball moving. Roll back down as you press into the ball. This will help you learn how to keep your legs down as you do your Roll Up.
Another version to learn how to maintain your longest round shape is to place the ball on your legs and roll it all the way to your feet and then roll the ball back to you as you go down. Repeat 3-5x.
Be sure to check out more of my Pilates Mat exercises. I want to help you continue your Pilates Mat training!
