Sick of doing sit-ups and crunches and not seeing results? Try this Pilates-inspired move that’s more effective and will strengthen your entire core, including your abs and back. In this short video, Chris Freytag demonstrates how to perform a full-body roll up exercise to strengthen your core. She’ll also provide some modifications if you can’t quite do a full roll up exercise yet.
The full-body roll up is a Pilates exercise that utilizes the entire core. You start by laying all the way down on your mat or the floor and drawing your belly into your spine. You relax your arms up overhead while keeping your shoulders away from your ears. As you inhale your arms up to the sky, exhale and peel up the head, neck, and shoulders off the mat one vertebrae at a time. As you come up to sitting, scoop out those abdominals and come all the way forward to stretch. Inhale and begin to roll back down, one vertebrae at a time, keeping your heels all the way on the ground.
If you find this roll up exercise challenging and like your feet are coming up off the ground when you roll-up, there are a few modifications you can take. You can put your feet underneath your couch or bed to anchor them, or have someone hold your ankles. Another fun variation to take is to grab a resistance band around your legs and that will help you come up and down as you get a little stronger in your core.
Bodyweight exercises like this one are a great way to train your muscles and get stronger without the need for equipment. You can do them anywhere, at any time! Add some full-body roll ups to your workout routine to strengthen your core, which will benefit your entire body.
All exercises you perform are your own responsibility and you perform them at your own risk. Always seek the advice of a physician or other qualified health provider before starting any physical exercise, fitness or wellness regiments of any kind.