New Move - Rollover!

The New Move is Rollover! This is a great exercise. If you haven't seen it, there is famous a photo of Joseph Pilates doing the rollover. Click here to see the photo on the Pilates Method Alliance website.

We offer an Intermediate Mat class on Mondays and Wednesdays at 7pm where you can learn to master this move! Check the mat class schedule on our website for more information.

Rollover

Lay down on your back with your arms resting by your sides, your knees bent and feet flat on the floor, pelvis in neutral position.

Exercise:
Inhale to prepare (breathing through your nose and taking the breath wide into your ribcage.)

Exhale contract your abdominals and bring your pelvis into "imprint." (drawing your abdominals in further and tucking your pelvis slightly, but avoid flattening your back down to the floor.) Bring both legs up to tabletop position (knees bent at 90 degrees). Now reach both legs straight up to the ceiling, holding your legs together. Inhale stay.

Exhale reach both legs out at a diagonal down towards the floor (stopping at about 45 degrees). Maintain your "imprint" (drawing your abdominals in further and tucking your pelvis slightly, but avoid flattening your back down to the floor.)

Inhale hinge your legs straight up to the ceiling again.

Exhale contract your abdominals, scooping out your belly and shoot your legs up over your head. Tip: Try not to use momentum and use your core! Also, try to avoid going any farther than your shoulders or you could strain your neck.

Inhale open your legs shoulder distance apart. Exhale start to roll down through your spine while you draw your legs down, keeping them straight. Keep scooping your belly and exhaling. Roll your entire spine down and continue to exhale. Reach your legs away at a diagonal once your tailbone reaches the mat. Stay in imprint (abdominals shortened and pelvis slightly tucked.)

Inhale bring your legs together.

Rollover Explained

Rollover is considered an Intermediate Matwork exercise. It is challenging! It requires a good amount of core strength and flexibility. Just being able to hinge the legs away and hold them at 45 degrees is a challenge for some. Then bringing both legs over your head also requires strength and flexibility.

This exercise can be modified in a number of ways. If you are a beginner, it is best not to try rollover until you've mastered the basics. It's also not a good exercise if you have neck or shoulder problems because of the weight placed on the upper body as the legs reach overhead.

I enjoy rollover because it stretches my whole body and I really feel it in my hamstrings!