Roll Down

Posted in Pink Lady® Core on

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A series of bite-sized Pilates tips designed to help strengthen those all-important core muscles. 

 

Exercises:

  1. Mermaid side bend
  2. Knee pull
  3. Roll down
  4. Shoulder bridge

 

 

The second exercise in our series of four is the Roll Down, an exercise that helps to strengthen the abdominal muscles and mobilise the spine.

For beginners, using a band can be a helpful way to build up to this exercise, as the resistance of the band can assist you in the rolling up phase.

To master this move, just follow the steps below.

Roll down

Start by sitting tall on your sit bones, with your knees bent and feet flat on the floor. Lengthen your spine and engage your abdominals.

Hold onto the back of your thighs for support

Use your abdominals to tilt your pelvis back to round your lower spine, and draw your stomach away from your thighs to push your back out to the wall behind you and create a rounded C shape of the spine.

Keep the rounded shape of your spine as you roll down one vertebra at a time until you reach the back of your waist. When you are ready for a greater challenge roll down to the base of your shoulder blades.

Keep your chest open and your chin off your chest throughout.

Roll all the way back up on top of your sit bones, maintaining the rounded shape of your spine. Once your shoulders are in line with your hips, lengthen up through your spine again.

 

Things to look out for...

Make sure your chest remains wide, and you keep pulling your abdominals in to protect your lower back.

 

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