Jana Broecking demonstrates Rolling Like a Ball
This week's new move is another classic Pilates exercise: Rolling Like a Ball.
Imagine a group of wounded WWI soldiers doing this exercise in a prison camp. These are the first students of Joseph Pilates while he was a prisoner of war held in an internment camp in England. Instead of marching in unison, I imagine them all rolling in unison and sitting up poised on their sits bones. Now THAT I would like to have seen.
btw, if you've never heard of "Sits bones" they are the two bones at the bottom of your pelvis that you sit on. :)
Starting Position:
Start sitting tall on your sits bones with feet on the floor, hip distance apart, hands on your shins or behind your knees.
Inhale to prepare, Exhale go into Imprint (slightly tucked in your pelvis, and pulling your hips closer to your ribcage). Roll slightly behind your sits bones and onto your tailbone and bring one foot off the floor. Inhale stay. Exhale and bring your other foot off the floor. You should now be balanced on your sits bones in a ball shape, with your hands on your shins or behind your knees, and your elbows wide, shoulders wide, upper body relaxed.
Exercise:
Inhale and roll back as far as your shoulder blades.
(Try not to let your head touch the floor.)
Exhale and pull your belly button to spine as you roll back onto your sit bones.
(Try not to let your feet touch the floor.)
Repeat 8 to 10 times.
Rolling Like a Ball Explained:
Rolling Like a Ball is like an abdominal workout along with a massage for your spine and your back. When you do it correctly, you'll hear a nice smooth rolling sound with no "bumps." When you stay in a tucked, rounded "C curve" position by pulling your belly button to your spine, engaging your core, and keeping it engaged, it's surprisingly easy to keep rolling -- and it's fun.
I always enjoy seeing people learn Rolling like a ball for the first time. The look on their faces as they come up to balance on their sit bones is "Wow - did I just do that?" It provides comic relief to an otherwise serious workout.
If you use your legs to give yourself some extra momentum by kicking up in the air - you're cheating! The correct (and, of course, harder) way is to keep the legs in close and use your core to roll forward and back.
If you have a flat area on your spine, you will also hear and feel bumps in your roll. A flat lumbar spine makes this exercise more challenging. If you continue to do this exercise and keep your lumbar spine flexed so that you maintain a "C curve" shape, you can eventually encourage more curve in that area.
Key Benefits:
Teaches you to keep the core engaged while maintaining lumbar flexion (a curve in your lower back).
Teaches you to move from your center rather than from your periphery (your arms and legs).
Improves balance.
Fun when you master it.
A good exercise leading up to Teaser - the hardest of all Pilates mat exercises.
