Pilates: Rolling Like A Ball
This Pilates exercise leaves you feeling great, and is as great on your back as a long massage. So let VideoJug show you how to practise the Pilates exercise of Rolling Like A Ball, and you'll soon feel the benefits.
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Step 1:
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To prepare
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Sit down at one end of your mat with your knees bent, back straight and hands under your knees.
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This is the starting position for the first version of the exercise which is good to practise before you try rolling completely.
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Step 2:
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The exercise version one
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As you inhale roll the base of your spine away from your knees, tightly contracting your abdominals, then exhale to return to sitting.
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Do this 4 more times, trying not to 'shrink' as you roll back and keeping your shoulders down.
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Step 3:
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The exercise version two
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To prepare, gently pick one foot off the floor followed by the other to about a table top position.
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Now inhale contract your abdominals and increase the curve in the base of your spine, then exhale to return to sitting.
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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.
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Step 4:
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The exercise version three
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Prepare yourself with legs at table top and hands now resting lightly along the outside of your calves.
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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.
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Repeat this ten times in total, making sure you never roll onto the neck area and keeping your back rounded throughout.
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On the last roll up, test yourself by balancing with your legs in table top and then relax.
