The Roll up

The Roll up gif

About

A classic Pilates move that strengthens your control over spinal flexion.

How to The Roll up

Starting Position

1. Lie down and stretch your arms above your head to start.

2. Engage your core.

Proper Form

1. I rise by rolling my spine one vertebra at a time.

2. I gently roll back to a lying position.

Breathing Technique

Exhale when you rise, and inhale when you go down.

Precautions

1. Do not use recoil.

2. Support with your abdomen to prevent your back from lifting.

From the Community

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The Roll up Community

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

The Roll up Alternatives

Leg Raise

Crunch

The Roll up vs Sit Up

The Roll up

About

How to The Roll up

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

The Roll up Related Reading

The Anabolic Window Is a Myth.

Coffee before a workout does help — but only if you time it right, per a 24-study meta-analysis

10 sets per muscle group per week is probably enough — here's the number that actually matters.

3 days a week is enough — and a J Strength Cond Res RCT of 32 athletes proves it works

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

Rep range almost doesn't matter for muscle growth — what 4 RCTs actually say

The Roll up Alternatives

The Roll up vs

The Roll up

About

How to The Roll up

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

The Roll up Related Reading

The Anabolic Window Is a Myth.

Coffee before a workout does help — but only if you time it right, per a 24-study meta-analysis

10 sets per muscle group per week is probably enough — here's the number that actually matters.

3 days a week is enough — and a J Strength Cond Res RCT of 32 athletes proves it works

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

Rep range almost doesn't matter for muscle growth — what 4 RCTs actually say

The Roll up Alternatives

The Roll up vs