Lying Roll-Up Pilate
UpdatedStrengthen your core and improve spinal mobility with the Lying Roll-Up Pilates exercise. A controlled movement for a stronger you!
The Lying Roll-Up Pilate is a compound exercise that mainly works the core, with help from the back. No equipment needed: it uses just your bodyweight.
Lying Roll-Up Pilate Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Deep Core (transverse abdominis); Lats (latissimus dorsi)
Lying Roll-Up Pilate Variations and Alternatives
How to do the Lying Roll-Up Pilate
Starting Position:
Begin by lying flat on your back on a comfortable surface, such as a yoga mat.
Extend your arms straight above your head with your palms facing each other, and keep your legs straight and together.
Engage Your Core:
Take a deep breath in and engage your core muscles. Think about pulling your belly button towards your spine.
Rolling Up:
As you exhale, slowly lift your arms and head off the mat, curling your spine up, and your torso should come up off the ground.
Keep your feet and legs flat on the mat as you roll up. Your arms should stay extended in front of you as you reach towards your toes.
Reaching Forward:
Once you are sitting up, try to reach your hands towards your toes. If you can't reach, that’s okay—just go as far as you can comfortably.
Rolling Back Down:
Inhale as you slowly begin to roll back down. Tuck your chin to your chest and segment your spine down one vertebra at a time.
Control the movement and keep your core engaged as you lower your torso back down to the mat.
Repeat:
Perform this exercise for 5 to 10 repetitions, focusing on smooth, controlled movements.
Tips:
Move slowly to avoid straining your back.
If you have trouble with the full range of motion, support your back with a rolled towel or cushion.
Lying Roll-Up Pilate FAQs
What muscles does the Lying Roll-Up Pilate work?
The Lying Roll-Up Pilate mainly works the core, with help from the back. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Lying Roll-Up Pilate?
None. The Lying Roll-Up Pilate is a bodyweight exercise, so you can do it anywhere.
Is the Lying Roll-Up Pilate a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Lying Roll-Up Pilate variations and alternatives?
Similar exercises include the Arms-Up Full Sit-Up, Lying-Side Bent-Knee Roll, Lying Forward-Lean Pilate and Lying Pelvic-Floor Relaxation & Deep Breathing.
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