A great abs workout and an Pilates exercise that may be a little challenging for the beginner is the Roll Up. In this exercise you will need to curl your body onto the floor and back up again. Focusing on going down one vertabra at a time and back up one vertabra at a time. Pull in your abs to create a firm flat stomach.

As with most of these exercises you will need a Pilates mat. An instuctional video is also posted at the end of this post. So let’s begin:

Roll Up Abs Exercise Step 1: Lie on a Pilates mat on your back. If you are trying this for the first time or have not yet developed a stong core you may want to keep your knees bent to make the Roll Up a little easier. Shoulders relaxed, breathing deeply. Lift your arms up over your head.

Step 2: Pull your abs into the floor as you do this exercise. Start to bring your arms up over your head as you inhale. Tuck your chin in and begin to curl up. Remember the Chest Lift exercise? That is a great primer for the Roll Up. See video below.

Step 3: As you exhale continue to curl your back off the floor, remember to go one vertebra at a time. The Roll Up is done in one fluid motion, although slowly and carefully. Keep your feet pushed into the floor and make sure they do not lift up. You may want to bend your knees, feet parallel to the floor, if you are finding it difficult. Or go back to the Chest Lift to develop greater abdominal strength first.

Step 4: Once you reach the top of the Roll Up your hands should be extended towards your feet, back rounded and chin tucked in. As this exercise is done in one fluid motion it will force you to connect your upper and lower abdominals. It takes practice so don’t worry if you don’t get it on your first try.

Step 5: Now we start the downward movement. Inhale and begin to lower yourself to the floor, exactly the same way you curled yourself up but in reverse. You should also go at the same pace. Exhale and continue to uncurl. Remember to go at one vertebra at a time as in this example:

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Filed under: Abdominal Exercises • Pilates Mat Exercises

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