Modified Pilates Roll-up with Ball
- Primary muscles
- Abs
- Secondary muscles
- Adductors
- Equipment
- Other
- Movement pattern
- None
Steps
- 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.