Wednesday, February 20, 2013

Pilates Roll Up

*also see video below*
Pose 1:-
*1. Zip and hollow in preparation, and maintain zip and hollow throughout.
i.e. Zip and hollow is a term used by J. Pilates while developing the exercise method Contrology and mean to IMPRINT YOUR SPINE.
*2. Anchor your scapula's, and keep them gently anchored throughout.
*3. Arms "straight backward" (Important:- your back must not arch away from the ground. For those new to Pilates, this means that your arms will not make it all the way "straight backward").
Pose 2:-
*1. (Inhaling): bring your arms up.
*2. Toes pointing upwards.
Pose 3:-
*1. (Still inhaling): Tuck your chin to your chest.
*2. (Now exhaling): Roll upward by "wheeling the spine" off the mat.
Pose 4:-
*1. (Still exhaling): roll forward until head touches legs.

*remember elbows and knees do not flex.*

(taken from http://www.easyvigour.net.nz/pilates/h_pilates2.htm)

Pilates: Roll Up Video by VideoJug

(video and comments taken from http://www.videojug.com/film/pilates-roll-up)

*A Pilates exercise (the roll up) which is great for strengthening your abdominals and hip flexors. The full version is said to be more effective than doing 6 simultaneous sit ups. Follow the Pilates roll up and enjoy stronger and more flexible muscles.