Pilates
Pilates Roll-Up
The Pilates Roll-Up is a controlled curl from lying down to sitting, followed by a slow return to the mat. It trains abdominal strength and control as you move through your spine.
- Intermediate
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Lie on your back with your legs straight together and your arms extended overhead.
- Bring your arms toward the ceiling.
- Curl your head and shoulders off the mat.
- Roll your torso up gradually to a seated position.
- Reach forward over your legs with your back rounded.
- Roll back down gradually, lowering your lower back first and your head last.
- Return your arms overhead to finish the repetition.
Form cues
- Keep your heels heavy.
- Exhale up; inhale down.
- Leave space between chin and chest.
- Keep your shoulders away from your ears.
Common mistakes
- Throwing the arms for momentumKeep your arms reaching steadily forward rather than swinging them to pull yourself up.
- Dropping onto the matSlow the descent so your trunk lowers section by section rather than landing as one block.
- Arching the back at the startLimit your overhead arm reach to the point where your ribs stay settled.
Safety
Forcing the forward reach or repeatedly pulling through fatigue can irritate your lower back or neck. Risk increases when you use momentum to move beyond a range you can control.
- Use a padded, nonslip mat.
- Practice a partial roll-up with bent knees if the full movement is not yet smooth.
- Stop the set if you feel sharp pain or pinching.
If you have osteoporosis, a history of spinal fracture, or persistent back or neck pain, ask a physiotherapist or doctor whether repeated spinal rounding is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 2–3
- Target
- 5–8 reps
- Rest
- 45 sec