March Matness 2016 - Day 2: The Roll Up with @crystalhadnott, @balanced_body instructor Seeking flat abs? Welcome to the Roll Up! The roll up is one of the classic Pilates Mat exercises. Although the Roll Up looks fairly easy, it is a great challenge for the abdominal muscles. It has been said that one Pilates Roll Up (if executed correctly) is equal to six regular sit ups, and is much better than crunches for creating flat abs. Instructions: Lie on your back with your legs straight (flat on the floor). Your abs are contracted (belly button to spine). Your feet can be in dorsiflexion (my personal preference). Your arms are straight overhead with palms facing inward and fingertips pointing toward to wall behind you. (Inhale) Bring your arms overhead as your mid back imprints into the floor. As the arms continue to move forward draw your chin into your chest. (Exhale) Curve your spine and left up and continue in an "up and over" motion toward your toes. Quick Tip: Draw your abdominal muscles in deeper to lift up instead of using momentum. (Inhale) Return vertebrae by vertebrae - down to the floor. Modifications: Ideally, your legs are to remain flat on the floor throughout the movement but you may bend slight at the knees for a modification. Variations: You can advance the exercise with different leg positions or props. I prefer using the magic circle/ring between the ankles to add intensity to the lower body or in my palms to add intensity to the upper body. If you come to my Pilates Mat class on Mondays...it is "Magic Ring Mondays" and we will complete both variations. www.SynergyTotalHolisticHealthandWellness.com @benjamindegenhardt @synergyhealth @crystalhadnott #MarchMatness2017 #Pilates #PilatesMat #mm2017 #PilatesMatWork #PilatesInstructor #BalancedBody #ToeSox #JosephPilates #BenjaminDegenhardt #PilatesHouston #HoustonPilates #nakedfine #ripcore #synergyhealth #mindfulmovement #RollUp #PilatesRollUp (at Synergy Total Holistic Health & Wellness)
