- Difficulty: Beginner/Intermediate
- Equipment Needed: Mat (I love using the Contrology Folding Mat.)
- Reps: 3-5
- Warning: Not ideal for some low back issues.
- Questions: Contact us here
Standing Roll Up on the Mat
Standing Pilates exercises are key when you don’t have the ability to lay on the floor. But also can be added to the end of a Mat practice! However, the Pilates Standing Roll Up or Standing Roll Down on the Pilates Mat is one of those exercises I often do before doing my Mat to see how I am doing that day. I’ll do at the end of a Mat to compare myself after a full Mat workout. And, I will do the Pilates Standing Roll Up when I’m bored at the airport! Give this a try when you want to test your core, your inner thighs, glutes and balance!
Give this a try when you want to test your core, your inner thighs, glutes and balance!
Standing with heels together and toes/balls of feet slightly apart. Be mindful to not be too turned out. Reach arms up overhead to the ceiling. Work arms from your mid back. Reach tailbone down.
Maintaining hips over heels (aka no leaning back and locking the knees) round forward. Arms reaching from the back. Go only as far as you can work your center up and hips over your heels. Then use your center to round up. Arms will want to drop towards the floor and hang. But, maintain them by the ears. This will make the exercise more challenging and full body. Repeat 3-5x
If going well connect the Standing Tendon Stretch to the Roll Up. Lift your heels only as high as they can remain hugging together. Round forward only as far as you can maintain heels up and together. Then use your center to roll up with heels up and together. Repeat 3-5x!
Be sure to check out more of my Pilates Mat exercises. I want to help you continue your Pilates Mat training!
Hiya, with this exercise do you engage your glutes and if so during which parts do you do this please? Also what Tendon does the advanced version stretch please?
Hey Jay amazing question! So, you don’t want to overly squeeze the glutes. BUT they are on. Also so are your hamstrings. Feel the outer hips hug in and then maintain their connection on the way down and up. If you lose the connection you’ve gone farther than you can keep it. Or, you leaned back so you can’t keep it. The advanced Tendon stretch is to stretch the tendons from the crown of your head to your heels! xx~LL