I get a lot of questions on how to Roll Like a Ball. And some inquiries as to why we do it. And, yes, while Rolling Like a Ball in Pilates is a "beginner" exercise it is extremely essential to be able to do many other exercises in the Pilates method. So, if you are Rolling back and struggling to get back up or it simply feels too easy then this "how to" is for you! Sometimes the "struggle is real" and Rolling Like a Ball is just so hard! But, hopefully, with some ideas presented here, you will find your way to enjoying Rolling Like a Ball on the Mat.
Use your seat to create stability in your pelvis to remove rocking.
First, set yourself up with your hands around your ankles, heels together and toes apart, and then once you find the longest round shape you can create in your spine, go ahead and give this exercise a go! Rock back and right back up to balance. Did your "ball" come apart? Your goal is to keep your heels close to your seat and your shape the same throughout the entire exercise. But, if you lost any part of your ball then check out these tips below.
First, try to place a ball between your heels and your seat. Roll back and up and try not to lose the ball. Second, if your legs are coming close to your chest and then "whipping" away try placing your elbows on your knees and rocking back and up. If you can keep the ball between your heels and your seat and your elbows on your knees with each rep you are good to go! But, if you cannot you have some practice to do. Third, if your pelvis rocks when you come back up to the top, place the magic circle around knees and press out while you are squeezing your heels together. This will help turn your seat on and create stability in your pelvis.
You can also practice what it takes to Roll Like a Ball by heading over to your Reformer and doing Stomach Massage. The better you get at Rolling Like a Ball the better your Teaser, Boomerang and so many more "advanced" exercises will be!