How you can Do Roll-up in Bikram yoga

Written by Kenneth Lee August 24, 2020

Table of Contents:

What to do when you can’t do the Pilates Roll Up

If you’ve been trying to achieve the Pilates Roll Up with no success try this series of exercises..
And here is our blog post to go along with this video: http://bit.ly/W6mQ9e.
ThePilatesStudioinHadley.com

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Pilates Roll-Up Exercise with Alisa Wyatt

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http://www.pilatesology.com Alisa Wyatt teaches the Pilates Roll Up exercise, including common issues and modifications.

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The Struggle is Real: Roll Up on the Mat | Online Pilates Classes

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I get a lot of questions about how to do the Pilates Roll Up on the Mat. Since most of us do not have a strap and pole at home to help us do the Roll Up on the Mat “successfully,” it can be frustrating and even deflating. Which is why in a collaboration with Andrea Maida we are talking about how “The Struggle is Real: Roll Up” In this video I will show you other pre-Pilates exercises you can do to help do the Roll up. And, at the end I talk about all the ways you can use the rest of your studio to help your Roll up..
CHECK OUT THESE OTHER EXERCISES ON YOUTUBE:
Andrea Maida Pilates: https://youtu.be/DjiJJ61SJD0.
• Rolling Like a Ball Prep: https://youtu.be/qdtOx4DCmdc.
• Hundred: https://youtu.be/WFpkVGJMZJ0.
• Pilates Roll Over: https://youtu.be/xI5kUPlXehs.
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Lesley Logan is a PMA Certified Pilates Teacher who has been teaching for more than 10 years. After her initial 600 hours of training, she completed two additional masters programs. Lesley teaches in-person at her studio in Los Angeles and during her international workshops and Pilates retreats. Aside from her weekly online classes, she teaches private sessions via Skype..
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LESLEY LOGAN is a PMA Certified Pilates Teacher and has been teaching Joseph Pilates Classical Method for more than 10 years..
After relocating to Los Angeles in 2007, Lesley completed her 600-hour Teacher Training program. Shortly after she began commuting to Colorado to work with The Pilates Center in Boulder, where she finished their Masters Pilates Program..
Her years of prior retail management allowed her to step into managing studios regionally for Equinox fitness clubs. She soon became a Lead Teacher Trainer and took dozens of apprentices through their program..
Before she finished her formal training with Jay Grimes in his program, The Work, Lesley was voted ‘Best Pilates in Los Angeles’ by Los Angles Magazine. She has been featured in Pilates Style Magazine and her classes and courses can be found on PilatesAnytime.com..
While traveling the world with her Pilates retreats and coaching workshops, Lesley offers weekly online mat pilates classes and teaching private sessions via Skype. When she is in Los Angeles you can find her teaching private clients at her studio in Westwood.

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How to do a Pilates Roll-Up

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Watch Rael Isacowitz every week as he answers your Pilates questions..
This week he goes over how to do a proper Pilates Roll-Up..
Founded by Rael Isacowitz in 1989, BASI Pilates has a reputation for academic excellence, innovation, and exceptional value. BASI Pilates offers the highest caliber, most comprehensive Pilates Teacher Training Programs available..
The range of programs offers highly respected college-level Pilates teacher training programs that prepare students to teach professionally, and to take the PMA Pilates certification exam..
Click here to view upcoming BASI Pilates Teacher Training Programs: https://www.basipilates.com/upcoming-teacher-training-and-advanced-continuing-education-programs/.
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Learn more about Pilates exercises: https://www.pilatesinteractive.com.
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Roll Up Pilates Exercise Kristi Cooper

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We have 2,500+ Pilates workouts here: https://goo.gl/BLiMFX.
Learn all the traditional Mat Pilates exercises for FREE! https://goo.gl/ZughPj.
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We offer YOGA workouts as well: https://goo.gl/1JEFsm.
Muscle Focus: Abdominals..
Objective: Strengthen abdominals and increase spinal articulation..
Start Position: Lie flat on your back, legs together. Arms are reaching overhead and shoulder distance apart, with palms of hands facing forward..
Movement: Inhale as your arms reach overhead and curl your head and shoulders off the Mat. Exhale as you peel your spine off the Mat, rounding forward and bringing the crown of your head towards your knees. Keep the arms parallel to the Mat and the abdominals drawing into your spine. Inhale and roll back down to the Mat to start position..
Precautions: Avoid using momentum or forceful movements as you roll up, but rather use the breath to assist the abdominals, and continue to maintain the breath throughout the exercise..
To view full class go to: http://www.pilatesanytime.com/exercise_view.cfm?class_id=1425.
What is Pilates? http://www.pilatesanytime.com/workshop-view/2000/video/Pilates-What-is-Pilates-by-Alycea-Ungaro.
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Pilates “Why Can’t I?” Series The ROLL UP with Alisa Wyatt

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http://pilatesology.com, http://www.alisawyatt.com Pilates was created as a corrective form of exercise to fix the misalignments that come from daily habits and weaknesses so that your body can function at its best. In the “Why Can’t I?” series, I’m addressing the reasons some of us have a hard time doing certain exercises, like the ROLL UP. Learn what might be going on in your body that makes the exercise hard for you, and how Joseph Pilates himself would modify the movement so you can get it right. I’ll be posting many more clips in this series so please let me know your thoughts and questions, I will be happy to answer them!

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How to Do a Roll Up | Pilates Workout

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Full Playlist: https://www.youtube.com/playlist?list=PL21E032C7A15912CA.
Watch more How to Do Pilates videos: http://www.howcast.com/videos/505888-How-to-Do-a-Roll-Up-Pilates-Workout.
Next is the roll-up. So, the roll-up works on continuing to strengthen your core while stretching the spine, and then we’ll start to articulate through the spine. Now, articulate is a very specific word. We use it a lot in Pilates because we want to go bit, by bit, by bit, in this case, through the spine. Sometimes, we articulate through our feet as well. But, for this one, it’s about the spine..
So, you’ll lie on your mat from whatever exercise you were just in, either the hundred or half roll down, just bring yourself to the mat with control. Then, reach your arms up toward the ceiling, right up to the lights, inhale to prepare, then exhale, curl your chin toward your chest, and roll up off the mat. Her legs are together, the feet are flexed, like you’re pressing them against a wall. From here, feel your shoulder blades stretch away from your ears, breathe in, then breathe out, and roll back down with control. Feel the lower back articulate, then the middle back, then the upper back and your head. Again, take an inhale, then exhale as you roll up. That’s the hard part, and exhaling will help you find your scoop. Inhale, reach for the toes, and then exhale, lower right back down. That’s it. Again, take an inhale, and exhale, roll up off the mat here, and then just stay at the top for a second. So, Madeline is back in her C shape from her C curve from the half roll down. Her shoulders are rounding over her hips. Your sit bones, the bones that you sit on, you probably won’t feel in this position because you’re behind it..
A lot of times, what people do wrong is that they’ll stretch their body all the way over, and that’s not really the goal, because we’re still trying to work on our abdominal strength. It’s opposition. So, if I’m pulling you this way, Madeline, you reach forward so I don’t pull you back. It’s like tug-of-war. That’s it. And you want to find that in your own body. Then, from here, lie all the way back down into the mat, one vertebrae at a time, and then lower your arms down to your sides. So, for the roll-up, that is the ideal. If that doesn’t happen for you for the first time, that’s totally normal. A lot of times you’ll get stuck..
Your feet will come off the mat and you’ll feel like, oh my gosh, I can’t move at all, what do I do? In that case, if you have a strap, if you’re in a Pilates studio, or even if you have something that you can make-shift a strap scoot down a little bit here Madeline your feet can come under this, and you’ll have a little bit of support to help you come up. So, reach your arms toward the ceiling, curl your chin toward your chest, and roll forward toward your toes, then lie right back down into the mat. Let’s say you don’t have the assistance of the strap and it’s just you in your living room. OK, point your toes Madeline, flex your heels..
So, if you try it once, and it’s not smooth, the next option is to soften your knees, slightly bend them, curl your chin toward your chest to the place you get stuck, then bring your hands behind your thighs and climb up your legs. Then, once you’re up to the top seated, stretch your legs, you can find the stretch through the hamstrings, and then lower back with control. And again, hold it here for a second, if you feel like you’re going to lose it, hold on to the back of your thighs and lower back into the mat. There you go. So, remember that Pilates is about control, and it’s about your own personal level of control. You don’t have to be a dancer to do this..
You just have to work with yourself, and modify so that it’s a smooth, flowing workout.

Read: 3 Bikram yoga Exercises That'll Assist You To Perform a Back Bend

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How to Do Roll Up in Pilates Benefits. With the roll up, you mobilize your spine and strengthen your abdominal muscles, putting them through a wide Step-by-Step Instructions. You will only need space to lay out your Pilates mat. Lie on your back on the floor with your Common Mistakes.

Lots of.How to perform the Pilates Roll Up Start by lying on your back on the floor with your legs straight. Bring your arms in an arc overhead until they are flat on the floor behind you. Your head should now be resting between your arms.* Raise your arms long to the ceiling and look through your arms. * Roll up vertebra by vertebra: Your neck, upper back, mid back, lower back, sacrum. * Keep your spine curled as you flex forward at the hips and reach up and over a barrel. * Reverse the motion to roll back down.

It’s called the Roll Up. not the Throw Up. (also Jay Grimes) What would it take to REALLY do the Roll Up? These things take time In my very first Pilates Mat class all those years ago at Excel Pilates, I could NOT roll up. Today the Roll Up is one of my favorites.

Now it’s time to peel more delicious leaves off the artichoke. Hard-won.Inhale – squeeze your your inner thighs together, engage your abdominals as you reach your arms toward the ceiling. Bow up lifting the head, neck and shoulders.

Props You Can Use to Do a Pilates Roll Up Use a flex band. You can have your legs straight or bent. Place the flex band around the balls of your feet and hold one side of the band in each hand.How To Do Full Body Roll-Ups 1) Start lying on mat with arms extended overhead, legs long, and feet flexed.

2) Inhale as you lift arms up and begin curling chin and chest forward. Exhale as you roll the entire torso up and over legs keeping abs engaged and reaching for toes.The roll-up starts with an ab curl. Lying on the mat, we take a breath and as we exhale we nod our chin and start to curl up over our front ribs into an ab curl, resting on the base of our back ribs. To curl up like this we need our abs to pull our upper torso away from the.

This post builds up to the Pilates roll up step by step, using other exercises first to achieve the flexibility and controlled, flowing movement necessary for Pilates. Benefits of the Pilates roll up. Trains the rectus abdominis (6-pack) muscles through a greater range than a crunc.Step 1Lie on your back with your legs straight. Squeeze your inner thighs together.

Step 2Lift your arms to the ceiling and back by your ears without moving your ribs. Step 3Nod your head and lift.Action: Take a breath in and as you exhale scoop out your abdominals. Reach your waistline toward the mat, rolling your spine down one vertebra at a time.

Inhale deeply, letting your spine stretch out on the mat. Exhale as you curl from your head, peeling your spine back up the mat one vertebra at a time.Learn the pilates exercise “roll up” in this free exercise video clip about pilates. Expert: Riki Butler Bio: Riki is a certified personal trainer and holds a degree in Health Science Education.Watch the video below of how to do the Roll Up Pilates exercise.

Lie on your back with the pelvis and spine in neutral. On an inhale stabilize your shoulder blades and let the arms come up towards the ceiling.Starting with an ab curl Typically, we start a roll up with an ab curl.

Lying on the mat, we take a breath and as we exhale we nod our chin and start to curl up over our front ribs into an ab curl, resting on the base of our back ribs. To curl up like this we need our abs to pull.Wrap a Thera-band around the arches of the feet to provide assistance and resistance. Use weights, Magic Circle, or a ball in your hands to give you a little boost to help you get through that sticky spot.

Practice similar exercises, or break the roll up into parts, to.

List of related literature:

Roll back while holding onto the knees, then as the body rolls forward, release the hands from the knees and place them on the mat just behind the pelvis to help move the body up and forward by pushing into the mat.
from Pilates Anatomy by Rael Isacowitz, Karen S. Clippinger Human Kinetics, 2019
Slowly roll your legs to the side, until you feel a nice stretch on your lower back, then slowly roll your legs to the other side — keep rolling slowly side to side in a smooth, rhythmical motion until you have completed the required number of repetitions.
from The 80/20 Diet by Teresa Cutter Healthy Chef, 2012
Repeat the flexing and extending of the legs while feeling and visualizing the movement of the sacrum until it becomes clear in your mind’s eye: down and back on hip joint flexion, up and forward on hip extension.
from Dynamic Alignment Through Imagery by Eric N. Franklin Human Kinetics, 2012
Slowly roll the hips up lifting the lower back off the mat first, then the middle back, then the upper back.
from Sculpt and Shape: The Pilates Way by Yasmin Karachiwala, Zeena Dhalla Random House Publishers India Pvt. Limited, 2015
To initiate the movement, you do several things at once: with your spine rigid (straight or slightly arched), sit your hips back, lean your torso forward, and bend your knees slightly, keeping your shins as vertical as possible.
from Glute Lab: The Art and Science of Strength and Physique Training by Bret Contreras, Glen Cordoza Victory Belt Publishing, 2019
• With your palms pressed to the mat at your sides, inhale with control as you lift your legs as one from the mat and roll back, bringing your legs overhead and Teaser position, reaching your fingertips for your toes.
from The Women’s Health Big Book of Pilates: The Essential Guide to Total-Body Fitness by Brooke Siler, Editors of Women’s Health Rodale Books, 2013
Again, swivel into position from the hip joint, press the left heel against the lower right belly, and arrange the sole perpendicular to the floor.
from Original Yoga: Rediscovering Traditional Practices of Hatha Yoga by Richard Rosen Shambhala, 2012
After you exhale to roll up, inhale to lower your pelvis just an inch or two and then exhale to go back up, keeping your glutes squeezed throughout, up to 10 pulses and then inhale to stay and exhale to roll down.
from The Lazy Girl’s Guide to Being Fit by Namrata Purohit Random House Publishers India Pvt. Limited, 2015
Tighten this partial roll before you complete rolling it by gently pulling the mat-covered roll toward you with one hand while tugging three times on the free edge of the mat with your other hand — ﬁrst in the center, then on one side, and then on the other side (see Figure 6-6). ‘a s 9.
from Sushi For Dummies by Judi Strada, Mineko Takane Moreno Wiley, 2011
Draw your navel in and up to activate your core, and roll your shoulders back as you plug your hands into the mat (if they reach!).
from Namaslay: Rock Your Yoga Practice, Tap Into Your Greatness, & Defy Your Limits by Candace Moore Victory Belt Publishing, 2017

Kenneth Lee

An elite martial artist and passionate pharmacist, dedicated to the synthesis of new medications for different human ailments.

The advantages of Breathing in Bikram yoga Exercise

24 comments

Wrathwind August 25, 2020 - 16:46

It’s a sit up. Just call it what it is. Stop renaming everything

Kekinos August 27, 2020 - 19:13

What a great video really appreciate the clarity of it. Thank you!

Dalagas August 31, 2020 - 13:33

just go to Unflexal webworkouts and learn how to do workouts.

Fetius September 3, 2020 - 10:18

This is useful but the music in the background made me a little nuts!

Kigalkree September 9, 2020 - 02:05

this made me feel better about myself thanks for the living room bit I’ve never done a roll up before

Adoragra September 13, 2020 - 22:15

Im a beginner and I don’t get it. you suppose to rollup just like that?? Impossible. Is there a way to slowly get to that rollup [ in the video ]. what is plan b. You showed plan A
impossible to do that right away. Im discouraged

Ballardana September 16, 2020 - 06:46

I had a question…
I am practicing pilates for almost 1 1/2 yr
But I am still struggling with my roll ups.. unable to do smoothly..
But the moment I give even a little (1/2cm ) padding under my lumber back… I am little smoother

Could u suggest what should I work on…
Fyi… I have tight rectus fermoris..that is reason i guess my legs lift up too
While rolling up

Dorinrad September 19, 2020 - 05:33

I cannot for the life of me, keep my feet on the ground (rolling up or down)… When rolling down, just as my lower back is about to touch, my legs come up and I fall backwards.. Also when I’m trying to roll up, just as I have to get my lower back off of the ground..my feet fling up and I fall back.. This is even when I am using my arms to hold onto my thighs. It’s frustrating because I can’t even get the burning feeling in my abs, because just as I roll back or up, I fall!

Aurithris September 26, 2020 - 18:32

Nice video, what about someone that has scoliosis and can’t round the spine cause muscles are uneven to be able to roll? Thank you

Brarin September 27, 2020 - 23:54

I can’t do the roll up on the Pilates Chair. I’m going to the floor on my next session and I’ll work up to the chair.

Goldhunter October 3, 2020 - 14:34

This is great! Ideally how long should I do each exercise for?

Fozius October 7, 2020 - 05:20

Thank you so much for this I have had 2 babies and have started getting back into workouts and this is the one move I just can not master, I will practise this

Kathrilanim October 11, 2020 - 12:35

Thanks for sharing your thoughts. This is the one I see the most problems with in my classes and I have almost run out of new ways to explain the method. THANK YOU for fresh ideas!

Silverwood October 15, 2020 - 13:08

I get stuck at 1:09. My stomach touches my thighs and it makes it very difficult to do the rest of the movement. Should I slim down some more before trying pilates? I’m trying to lose weight at the moment and have lost 10 lbs so far. My current weight is around 190 lbs. Other than that kudos for your video because it is really good at explaining how to do it properly.

Delara October 19, 2020 - 21:28

Hooray!!! I’m so happy to hear it, congratulations on your first Roll-Up, you’re on your way!

Megrel October 21, 2020 - 07:54

(I am assuming this was for me?)
I watched the Pilatesology video where you talked about the strap, and I used my couch.

Tonight, I did my very first Roll-Up ever! I’m so happy I could cry! Thank you so much!

Bralar October 24, 2020 - 22:00

Hee hee, you have a talent for humor if not the Roll Up:). Seriously though, it’s not you at all-most people have the same difficulty when they learn this exercise. Go to my other channel (Pilatesology-the link is in the video description above) and find The Roll Up on that one I show how to anchor your feet and explain why that will help. There’s lots more free Pilates videos there too.

Burirad October 28, 2020 - 10:45

I really like the way you explain, but I find that I still cannot do it! When I got to that “the hardest part” My feet lifted up and I rolled backwards like a ball! EPIC FAIL! Is there something I had do to help this stop?

Kameena November 2, 2020 - 19:38

I like your videos very much! your technic is perfect and you are so beautiful! I like your entirely! Even your hairstyle and your voice:)

Zulkibar November 4, 2020 - 23:06

You’re not alone in having trouble with Neck Pull! I will post a video on it next month but in the meantime, try pressing your heels into the floor when you roll up and down and press your head into your hands, use the resistance. When Mr. Pilates taught this exercise, he always used a strap over your feet, no matter how advanced you were so that you could use your whole body.

Kar November 7, 2020 - 23:32

Hi. In his book Pilates says that the “entire spine must touch mat or floor” in position 1. But the spine is naturally curved. So do i have to just lie on the floor or forcefully push my spine down as flat as possible?

Rexeye November 9, 2020 - 12:50

Very useful, Lesley! Just started, and i just couldn’t get up let alone roll:-(

Mavekelv November 12, 2020 - 17:08

OKif you have a bit of fat when poking above and below your navel and getting up without pulling on the legshow do you do this one then? there are some hidden tummy muscles behind the fat but they don’t active at this very moment….

Stoneseeker November 22, 2020 - 15:16

Great video! nice little series and great form. Can’t wait to share with some of my clients.

How you can Do Roll-up in Bikram yoga

What to do when you can’t do the Pilates Roll Up

Pilates Roll-Up Exercise with Alisa Wyatt

The Struggle is Real: Roll Up on the Mat | Online Pilates Classes

How to do a Pilates Roll-Up

Roll Up Pilates Exercise Kristi Cooper

Pilates “Why Can’t I?” Series The ROLL UP with Alisa Wyatt

How to Do a Roll Up | Pilates Workout

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