Exercise guide · Pilates

Pilates Roll Up

The Roll Up is a classic Pilates exercise that flexes your spine from lying to seated in one slow, controlled motion. You articulate through each vertebra while your abs pull you up and over your legs.

Targets: Core
Equipment: Mat (Pilates)
Type: Isolation

Step by step

How to do the Pilates Roll Up

Lie flat on your back on a mat with legs extended and arms reaching overhead, palms up.
Inhale to prepare. On the exhale, nod your chin slightly and peel your head, shoulders, and spine off the mat one vertebra at a time.
Reach forward toward your feet as you roll up, keeping legs grounded and arms parallel to the floor.
At the top, fold forward over your legs with a long spine, stretching through your hips.
Inhale at the top, then slowly reverse the movement—roll down one vertebra at a time with control.
Return arms overhead to the start and repeat for your reps.

Form cues

Move one vertebra at a time
Legs stay active and pressed to the mat
Exhale as you roll up; inhale at the top
Arms reach forward, not pulling from shoulders

Common mistakes

Using momentum to sit up instead of curling through the spine
Bending knees or lifting heels to cheat the roll
Collapsing forward with a rounded upper back only
Plopping down quickly on the way back

Muscles worked

Primary

Core

Secondary

None significant

Safety: Bend your knees slightly if you cannot roll up without jerking. Stop if lower back pain worsens during the movement.

Alternatives

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