Check out how to do roll up Pilates Exercises for Beginners
The roll up is one of the classic Pilates Mat exercises. Roll up is a great challenge for the abdominal muscles, and is well known as one of the Pilates flat abs exercises. It has been said that one Pilates roll up is equal to six regular sit ups, and is much better than crunches for creating a flat stomach.
This is a quick reference for roll up. If you would like more detailed instructions, please see: roll up instructions in detail.
Here's How:
1. Lie on the floor with your legs straight. Let your belly drop down toward the floor and make sure your shoulders are relaxed and away from your ears. Take a few deep breaths as you check your alignment and tune in to your body.
When you are ready, leave your scapula anchored in your back and your ribs down, as you bring your arms straight up over your head and back so that your finger tips are pointing to the wall behind you. This will be your beginning position.
See arms over for more on this beginning move.
2. Inhale: Leave your scapula down as you bring your arms up over head. As your arms pass your ears let the chin drop and head and upper spine join the motion to curl up.
3. Exhale: Continue in one smooth motion to curl your body in an "up and over" motion toward your toes.
This is the "moment of truth" for many. Pull in your abs in and deepen the curve of the your spine as you exhale. That's what gets you up (not momentum).
Finally, keeping the head tucked, the abdominals deep, and the back rounded, reach for your toes.
Ref: http://pilates.about.com/od/pilatesmat/ht/RollUp.htm
Find out how the Pilates roll-up exercise can sculpt your abs.
The Pilates roll-up is 30 percent more effective than the standard crunch when it comes to targeting the rectus abdominis (the "six-pack" muscle), say researchers at Auburn University in Montgomery, Alabama. Because the move challenges your abs through a fuller range of motion, it recruits more muscle fibers.
Try it:
Pilates Roll-Up
• Lie back with legs straight and arms extended above head next to ears.
• Bring arms forward, tilt chin down, and slowly curl upper body up, reaching hands to toes.
• Repeat 8 to 10 times three times a week.
Ref: http://www.fitnessmagazine.com/workout/abs/exercises/pilates-roll-up-exercise/
The Pilates Roll Up with Ball
The roll up is a classic Pilates mat move that's perfect for spinal articulation and strengthening the abdominals, says Tracey Mallett, a certified Pilates instructor and star of the "Pilates Super Sculpt" DVD.
"This exercise is so effective because it teaches you not to rely on your bigger muscle groups (like your thighs) and focuses on using your abdominals correctly in a controlled manner without using momentum.
To do it: Lie down with a small ball (a small pillow will also work if you don’t have a ball) under your heels, both arms extended over your head, palms facing towards each other. Inhale to prepare as you lift your head, neck, and shoulders off the floor and then exhale as you continue to roll up by drawing in your abdominals, reaching up and over towards the feet. Keep your abdominals contracted, with your spine rounded in a ‘C’ curve, and then inhale to prepare and exhale as you roll down through each vertebra in a controlled movement, keeping your heels pressed evenly into the ball the entire way up and down
Ref: http://www.shape.com/fitness/workouts/trainers-reveal-best-abs-exercises-all-time?page=12
Start your Pilates Exercises for Beginners.
You may also like:Pilate Exercise
The roll up is one of the classic Pilates Mat exercises. Roll up is a great challenge for the abdominal muscles, and is well known as one of the Pilates flat abs exercises. It has been said that one Pilates roll up is equal to six regular sit ups, and is much better than crunches for creating a flat stomach.
This is a quick reference for roll up. If you would like more detailed instructions, please see: roll up instructions in detail.
Here's How:
1. Lie on the floor with your legs straight. Let your belly drop down toward the floor and make sure your shoulders are relaxed and away from your ears. Take a few deep breaths as you check your alignment and tune in to your body.
When you are ready, leave your scapula anchored in your back and your ribs down, as you bring your arms straight up over your head and back so that your finger tips are pointing to the wall behind you. This will be your beginning position.
See arms over for more on this beginning move.
2. Inhale: Leave your scapula down as you bring your arms up over head. As your arms pass your ears let the chin drop and head and upper spine join the motion to curl up.
3. Exhale: Continue in one smooth motion to curl your body in an "up and over" motion toward your toes.
This is the "moment of truth" for many. Pull in your abs in and deepen the curve of the your spine as you exhale. That's what gets you up (not momentum).
Finally, keeping the head tucked, the abdominals deep, and the back rounded, reach for your toes.
Ref: http://pilates.about.com/od/pilatesmat/ht/RollUp.htm
Find out how the Pilates roll-up exercise can sculpt your abs.
The Pilates roll-up is 30 percent more effective than the standard crunch when it comes to targeting the rectus abdominis (the "six-pack" muscle), say researchers at Auburn University in Montgomery, Alabama. Because the move challenges your abs through a fuller range of motion, it recruits more muscle fibers.
Try it:
Pilates Roll-Up
• Lie back with legs straight and arms extended above head next to ears.
• Bring arms forward, tilt chin down, and slowly curl upper body up, reaching hands to toes.
• Repeat 8 to 10 times three times a week.
Ref: http://www.fitnessmagazine.com/workout/abs/exercises/pilates-roll-up-exercise/
The Pilates Roll Up with Ball
The roll up is a classic Pilates mat move that's perfect for spinal articulation and strengthening the abdominals, says Tracey Mallett, a certified Pilates instructor and star of the "Pilates Super Sculpt" DVD.
"This exercise is so effective because it teaches you not to rely on your bigger muscle groups (like your thighs) and focuses on using your abdominals correctly in a controlled manner without using momentum.
To do it: Lie down with a small ball (a small pillow will also work if you don’t have a ball) under your heels, both arms extended over your head, palms facing towards each other. Inhale to prepare as you lift your head, neck, and shoulders off the floor and then exhale as you continue to roll up by drawing in your abdominals, reaching up and over towards the feet. Keep your abdominals contracted, with your spine rounded in a ‘C’ curve, and then inhale to prepare and exhale as you roll down through each vertebra in a controlled movement, keeping your heels pressed evenly into the ball the entire way up and down
Ref: http://www.shape.com/fitness/workouts/trainers-reveal-best-abs-exercises-all-time?page=12
Start your Pilates Exercises for Beginners.
You may also like:Pilate Exercise
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