The Roll Over

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About

This advanced Pilates move boosts your lower abs and back strength.

How to The Roll Over

Starting Position

1. Lie down and lift your legs vertically.

2. Your arms support the floor.

Proper Form

1. Lift your pelvis while bringing your leg behind your head.

2. Slowly return by placing each vertebra on the floor.

Breathing Technique

Exhale when you pass, and inhale when you return.

Precautions

1. Support with your shoulders to avoid pressure on your neck.

2. Don't swing your legs quickly.

3. Lower your spine gradually.

From the Community

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Curious about a Core workout plan that includes the The Roll Over

The Roll Over Alternatives

Leg Raise

Crunch

The Roll Over

About

How to The Roll Over

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

The Roll Over Related Reading

Mind-Muscle Connection Matters — But Only Below 60% of Your 1RM

Exercise does suppress appetite — but a muscle molecule, not willpower, is why (2016 meta-analysis)

Cardio before or after weights: why the order depends on your goal

Squat vs. leg press: the muscle gains are the same when volume matches, per a 2025 RCT of 70 women

3–5 sets of deadlifts per session is enough — what a 2022 RCT on 2 vs 5 sets found

How Many Sets of Biceps Per Week? 10 Is Probably Your Ceiling

The Roll Over Alternatives

The Roll Over

About

How to The Roll Over

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

The Roll Over Related Reading

Mind-Muscle Connection Matters — But Only Below 60% of Your 1RM

Exercise does suppress appetite — but a muscle molecule, not willpower, is why (2016 meta-analysis)

Cardio before or after weights: why the order depends on your goal

Squat vs. leg press: the muscle gains are the same when volume matches, per a 2025 RCT of 70 women

3–5 sets of deadlifts per session is enough — what a 2022 RCT on 2 vs 5 sets found

How Many Sets of Biceps Per Week? 10 Is Probably Your Ceiling

The Roll Over Alternatives