- Difficulty: Beginner/Intermediate
- Equipment Needed: Small Barrel (I love using the Small Barrel.)
- Reps: 3 each direction
- Warning: May not be ideal for some hip or low back issues.
- Questions: Contact us here
Leg Series: Rolling In and Out on the Small Barrel
Rolling In and Out on the Pilates Small Barrel, like its partner on the Spine Corrector is a working “rest” pose. You can do small circles, big circles, go from small to big and back to small again. The goal isn’t to just let everything go and hang in the flexibility. The goal is to take the strength of your center and massage your back after all the Leg Series exercises you did. The dismount is also key because you can take a moment to let all the work sink in.
Circles are juicy, stretchy but not a rest or choreography. Work from your center.
Rolling in and Out is typically done after you are completing your Leg Series on the Small Barrel. If coming from Hip Twist your legs are already set up. If coming from any other exercise in the series hug your knees together. Maintaining the width across your collarbones and gaze to the ceiling. Reach your spine long across the barrel.
Hugging legs together begin to circle your knees from one side around to the other side and then back to center. You can do 3x in one direction. You can reverse directions as you go. You can start small and go big or big and go small. Or stay small or stay circling big. Think of this as a massage for your lower back.
When done to officially dismount from the barrel, lift your hips up and use your hands to push the barrel away. Then drape your legs across the hump of the barrel and let your body settle on the mat.
Be sure to check out more of my Pilates Small Barrel exercises. I want to help you continue your Pilates Small Barrel training!
