March Matness 2016 - Day 3: The Roll Over ππππππππππππππππππ (pictured is the roll over extend into balance control) ππππππππππππππππππ Control (in my Janet Jackson voice)! Roll over is all about control. It will give your back and hamstrings a good stretch and WERK your abdominal muscles. One of the keys to this exercise is to remember that it is roll over, not flop over. Warm up before you do this exercise. If you have back or neck issues, be careful with roll over -- it might not be right for you. Instructions: Lie on your back with your legs straight (flat on the floor). Your abs are contracted (belly button to spine). Palms facing down. (Inhale) Using your lower abs, your legs to 90 degrees. (Exhale) Continue using your abdominal muscles and draw your hips and legs over until your legs are parallel to your chest. Keeping your chest open, use the pressure from the backs of your arms and your hands to help you over and stabilize the movement. Few people can do roll over without some assistance from the arms, but the emphasis is on the abs. Continue the deepening of the abdominals as you roll onto the broad part of your shoulders. Do not roll on to your neck. If you are very flexible and stable here, you can take your feet all the way to the floor. This is similar to yoga's plow pose. (Inhale) Flex your feet, lengthening the back of the legs and sending energy out through the heels. Take your legs to shoulder width apart. (Exhale) Return. I continued into control balance position which can be explained in another posting. ***Double leg lifts and lower can help in strengthening your lower abdominal muscles to achieve better results with this exercise*** Outfit by: @lululemon Socks by: @toesox Equipment and Training: @balanced_body www.SynergyTotalHolisticHealthandWellness.com #MarchMatness2017 #MarchMatness #MM2017 #Contrology #PilatesMat #PilatesMatWork #PilatesMat #PilatesInstructor #BalancedBody #ToeSox #JosephPilates #BenjaminDegenhardt #PilatesHouston #HoustonPilates #nakedfine #ripcore #synergyhealth #mindfulmovement #PilatesRollOver #BalanceControl (at Synergy Total Holistic Health & Wellness)
