Modified Pilates Roll-up with Ball
Muscle Groups: Abs
Modified Pilates Roll-up with Ball focuses on Abs, with Glutes, Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Modified Pilates Roll-up with Ball with proper form and technique.
- 1
Lie on your back with your knees bent and feet flat on the floor. Hold a small exercise ball between your knees.
- 2
Engage your abs and squeeze the ball as you slowly roll up, reaching your arms forward until you are sitting up tall.
- 3
Control your movement and roll back down, one vertebra at a time, keeping the ball squeezed.
- 4
Return to the starting position and repeat for several repetitions.
Tips for Success
These tips will help you perform Modified Pilates Roll-up with Ball safely and effectively while maintaining proper form.
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Keep your feet and hips grounded to stabilize your body during the roll-up.
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Avoid using momentum; focus on controlled movement to fully engage your core.
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If you feel strain in your lower back, adjust the tilt of your pelvis or modify your range of motion.
Secondary Muscles
While Modified Pilates Roll-up with Ball primarily targets Abs , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Glutes, Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Modified Pilates Roll-up with Ball, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Modified Pilates Roll-up with Ball, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
