Pilates: Rolling Like A Ball

Step 1: To prepare

Sit down at one end of your mat with your knees bent, back straight and hands under your knees.

This is the starting position for the first version of the exercise which is good to practise before you try rolling completely.

Step 2: The exercise version one

As you inhale roll the base of your spine away from your knees, tightly contracting your abdominals, then exhale to return to sitting.

Do this 4 more times, trying not to 'shrink' as you roll back and keeping your shoulders down.

Step 3: The exercise version two

To prepare, gently pick one foot off the floor followed by the other to about a table top position.

Now inhale contract your abdominals and increase the curve in the base of your spine, then exhale to return to sitting.

Repeat this 4 more times, once again keeping your shoulders down, and when you finish relax your legs down. Now let's move on to the full exercise.

Step 4: The exercise version three

Prepare yourself with legs at table top and hands now resting lightly along the outside of your calves.

As you inhale, contract the lower abdomen and roll back like a ball, then exhale to return to sitting without dropping your legs, inhale to roll back, and exhale to roll up.

Repeat this ten times in total, making sure you never roll onto the neck area and keeping your back rounded throughout.

On the last roll up, test yourself by balancing with your legs in table top and then relax.