Roll Up
Mat Pilates how-to and muscles worked in 3D
Curl the chest upwards and bring the arms forwards as the trunk rises. Observe the changing spinal curve without throwing the legs.
Preparation
Lie on your back with the legs long on the mat and arms above the chest. This version starts with the arms vertical rather than overhead.
Use a non-slip mat and enough space. Review the method you learned from your instructor.
Four movement phases
1. Set up
Lie on your back with the legs long on the mat and arms above the chest. This version starts with the arms vertical rather than overhead.
Breathing example: Inhale
2. Roll up
Curl the chest upwards and bring the arms forwards as the trunk rises. Observe the changing spinal curve without throwing the legs.
Breathing example: Exhale
3. Reach forwards
Reach forwards from the rounded seated position, keeping the legs settled. Reaching the toes is not the goal.
Breathing example: Inhale
4. Roll down
Tilt the pelvis backwards and lower the trunk slowly. Return the arms above the chest. Ask your instructor about assistance if needed.
Breathing example: Exhale
Observation points
Reach forwards from the rounded seated position, keeping the legs settled. Reaching the toes is not the goal.
Breathing is an example. Stay within the range you have learned and stop if you experience pain or discomfort.
These English notes describe the prototype model. They are not a personalised exercise prescription or a complete teaching syllabus. The content is being produced under the supervision of CoconeRu. Move and reviewed in stages. This does not provide medical advice or an individual exercise prescription.
Match the name with the movement
The lesson name is Roll Up. Similar names can refer to different setups, support points or teaching intentions. Compare this preparation and its four phases with the variation you learned.
What to check in 3D
- Pause the start and identify contact with the mat, bar or carriage.
- Choose a phase and view the limbs and trunk from another angle.
- Read the return and breathing cue, then note a question for your instructor.