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, hip-width apart. Place a small exercise ball between your knees and extend your arms straight overhead.
- 2
Engage your core, tuck your chin towards your chest, and begin to lift your head and shoulders off the mat.
- 3
Continue to slowly roll your upper body off the mat, one vertebra at a time, reaching your hands forward towards your feet.
- 4
Come to a seated position, maintaining a C-curve in your spine, with your arms extended forward and the ball squeezed between your knees.
- 5
Slowly begin to roll back down, articulating your spine onto the mat one vertebra at a time, starting from your tailbone.
- 6
Control the descent, keeping your core engaged and the ball squeezed, until your head and arms return to the starting position overhead.
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.
