Get Going ? ?The Roll-Up?

In the Pilates version of the sit-up, your goal is to articulate your spine while working your abdominals.

Lie on your back with your arms reaching behind your head.  Pull, or ?scoop? the belly in so your lower back is not in an arched up position.  Reach your arms up to the ceiling and inhale.  Bring your head up between your arms and exhale as you roll your upper body up and over the legs.  Reach long for a stretch as you continue to pull the navel back to the spine.  Inhale as you start to roll back, and exhale as your spine rolls vertebrae by vertebrae back into the mat.  Work to 5 flowing repetitions.

What to focus on:  Keep your arms, wrists, and fingers long.  Shoulders should stay down and legs stay together.  When rolling up, lift the head first and keep it relaxed forward all the way through the roll-down.  Try to resist, or go slowly while rolling down.  Remember, coming back down is half the exercise so working hard here strengthens the abdominals for the rolling up phase.  Keep the inner thighs squeezing together.  And BREATHE! 

What you?ll gain:  Increased flexibility in the spine and even some stretching of the hamstrings (muscles behind the thighs) if they are tight.  You?ll also get some great abdominal work and a chance for some deep breathing. 

What to watch out for:  Don?t try to reach your arms so far behind you that your ribcage lifts off the mat.  Slow down.  If you rush through this exercise, you?ll wind up thrusting yourself forward with your arms and shoulders. 

Modifications:  Start in the seated position and place your feet under a strap or piece of furniture.  Keep your knees bent.  Use your hands to ?climb? up and down the thighs focusing on a round lower back (squeezing the buttocks and inner thighs will help).  Take it slowly.  You don?t have to go all the way down to get some work done!  Work at your level of comfort and challenge yourself when you?re ready.

Note: If you missed the first two installments of our Get Going series, please visit the Notebook section of our website where we will archive the entire series.