How to Do the Rollover in Pilates: Tips, Technique & Benefits

The rollover is a difficult and time-consuming Pilates mat exercise. It becomes a relaxing exercise instead of an ambitious one once you have a good level of spinal flexibility and core control. The rollover, according to Joseph Pilates, can relieve stress by calming the nervous system.

It is a wonderful way to get your spine into flexion. You receive a great bend in your hamstrings and the muscles that run across your spine as you lift your legs upward. Additionally, you’re establishing abdominal strength and control as you carefully lower your spine back down.

It may appear to be a sluggish workout, but it’s a really challenging Pilates exercise for both beginners and seasoned exercisers. After a few reps, your abs should burn, and your core should get stronger with time.


How to do the rollover correctly

Here’s how to execute a Pilates rollover to flatter abs if you’re prepared to attempt an advanced core-strengthening exercise:

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  • Begin by reclining flat on your back, knees together and arms at your sides, palms facing down.
  • As you inhale, maintain a long neck and an open chest.
  • Extend your legs straight up toward the sky until they form a 90-degree angle, keeping them together.
  • Exhale and draw your hips and legs across your torso, parallel to your chest, utilizing your abdominal muscles. Your abs will raise your buttocks off the ground as you release your lower back.
  • Return to the widest region of your shoulders and roll backwards. Feet should be extended and toes pointing backwards toward the ground. Balance yourself with your arms, but raise using your abs.
  • Exhale and flex your feet while lengthening your back legs through your heels. In a V formation, spread your legs out to shoulder width.
  • Exhale and utilize core control to drop your knees toward your chest while slowly extending your spine, rolling down, and laying each vertebra one by one on the mat until your legs are at a 90-degree angle — feet extended and lengthen through the heels.
  • Slowly drop your legs, keeping them together.
  • Rep the exercise.

Benefits of doing rollover in Pilates

The rollover in Pilates helps promote spinal space, lymphatic drainage, blood flow, circulation, and metabolism. It also works to challenge your balance and coordination, while alleviating muscle stress.

Here are some of the benefits offered by doing this exercise regularly:

Rollover is a workout to choose if you want to strengthen your abdominals. It is 30% more effective than simple crunches. This is due to the way it stimulates more muscle fibers and targets the rectus abdominis (six-pack muscles).

Other than strengthening your abs, the rollover exercise also improves your body’s flexibility by lengthening your hip flexors and mobilizing your spine. This is critical since an inflexible body can create pain and reduce the efficiency of your movements.

In addition, a rigid spine puts your back at risk of damage. However, doing this exercise on a regular basis can help you avoid these issues.


Tips to remember while doing the rollover in Pilates

Make sure to remember the tips given below while performing this exercise. They will help you in getting the most out of it and reduce your chances of injury.

1) Don’t strain your neck

As you elevate your legs, keep your neck extended but relaxed. Your body weight is supported by your shoulders and upper back rather than your neck when your legs are lifted. Throughout the exercise, keep your upper body pressed to the mat, shoulders solid, and chest open.

2) Don’t flop over

One of the most important aspects of this workout is remembering to roll over rather than flop over. If you can do it, throwing your legs above your head is a lot of fun, but it’s not a great technique to build core strength. It can also cause neck and back pain.

3) Don’t hastily do it

You must move with control, like with any Pilates exercise. Raise and drop your legs using your muscles rather than momentum.

Strengthening your abdominals is another crucial step in preparing for the rollover exercises. You’re on the correct track because this is a big aspect of most Pilates routines. Keep your focus on regulating the movements of your spine with your core.

Pilates rollover is a fantastic exercise to improve lower and upper abdominal control as well as spinal mobility. In general, it feels great but it can be a little tough.

Be patient if this is a difficult exercise for you. Take your time, and with practice, it will get better. Also, if you have any neck problems or osteoporosis, you should avoid this activity.

You should constantly be able to recognize your limits while still being willing to attempt new things. You might be surprised by what you find. Always consult a doctor before beginning a new workout regimen.


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