Beginner Rollover – Pilates Exercise Guide with Photos


To Start:

  1. Use a yoga bolster or towels/blankets folded. The higher the prop will assist the exercise.
  2. Place the pelvis on the prop with the upper ribs wide on the floor. The legs are extended to the ceiling. The arms are pressing down on the prop.
  3. Hollow and curl the tailbone off of the prop. The goal is to use the abdominals to bring the spine in a small plow position. Do not use momentum. The legs do not touch the floor. This is an abdominal exercise.
  4. Control down from the plow.
  5. Repeat three more times.
  6. This is not an exercise for clients with osteoporosis of the spine and herniated disks.


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