Roll up pilates: how to do it at home

Do it step by step

Lie on your back, legs long, feet flexed, arms reaching overhead.
Breathe in. Float your arms up to the ceiling.
Breathe out. Nod your chin and peel your spine off the mat.
Keep breathing out. Reach past your toes.
Breathe in. Tuck your tailbone and start to roll back.
Breathe out. Roll down one bone at a time.

Hear your teacher cue it

These are the lines I say in your class, recorded for the app. Press play and move with them.

Set upLie on your back, legs long, feet flexed, arms reaching overhead.

Step 1Breathe in. Float your arms up to the ceiling.

Step 2Breathe out. Nod your chin and peel your spine off the mat.

Step 3Keep breathing out. Reach past your toes.

Step 4Breathe in. Tuck your tailbone and start to roll back.

Step 5Breathe out. Roll down one bone at a time.

Feel it, ease it, stay safe

Feel it hereYour belly peels you up and lowers you down, one bone at a time.

Make it easierBend your knees and hold the backs of your thighs.

Watch outStop the moment you have to jerk up. Bend your knees instead.

Find it in your plan

Your 28-day plan unlocks one level a week. Roll up belongs to the Steady level, so it joins your classes in week 3.

You also do it in this quick class:

Flow through the classics, 25 minutes: Follow the order Joseph Pilates taught, for twenty-five minutes.

Your questions about Roll up

Is Roll up good for beginners?

Roll up sits at the Steady level, so your plan brings it in during week 3, after the moves it builds on. Until then, try the easier version: Bend your knees and hold the backs of your thighs.

How long should I do Roll up?

In a Her Pilates class you hold Roll up for about 1 minute. Slow down and keep the breath steady over adding time.

What should I feel in Roll up?

Your belly peels you up and lowers you down, one bone at a time.

What's an easier version of Roll up?

Bend your knees and hold the backs of your thighs.

Do Roll up with a mini you.

Watch her do it first, then move together while I count your breath. Your first class is free.

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Do Roll up at home.

Do it step by step

Hear your teacher cue it

Feel it, ease it, stay safe

Find it in your plan

Your questions about Roll up

Do Roll up with a mini you.

Pair it with these moves

The Hundred, long legs

Double leg stretch

Scissors

Rolling like a ball

Hear first when I add a new class.