@concepthree

3 days ago

Here are some tips to master the Roll Like a Ball exercise in mat Pilates:

1️⃣ Find the Right Starting Position
•Sit on your mat with your knees bent and feet flat on the floor.
•Grab your shins or wrap your hands around the backs of your thighs.
•Lift your feet off the mat, balancing on your sit bones.
•Keep your spine rounded and your chin tucked slightly—imagine holding a ball shape!

2️⃣ Engage Your Core
•Pull your belly button toward your spine to activate your core.
•Avoid collapsing into your lower back—your abdominals should control the movement.

3️⃣ Use Breathwork
•Inhale as you prepare to roll back.
•Exhale as you roll back up to balance. Let your breath guide and control the motion.

4️⃣ Roll Smoothly
•Roll back only to your shoulder blades—not onto your neck or head.
•Keep the motion fluid, like a rocking chair—don’t jerk or use momentum.

5️⃣ Maintain Your Shape
•Stay compact—don’t let your legs or arms move away from your body.
•Imagine you’re a tight little ball, staying controlled the entire time.

6️⃣ Focus on Control
•Use your core to initiate the roll, not your legs.
•Stop and balance on your sit bones after each roll—this is your reset point.

Common Mistakes to Avoid:
•Arching your back or losing the C-curve.
•Using momentum instead of core strength.
•Rolling too far onto your neck.

With practice, Roll Like a Ball will help improve your core strength, balance, and control! #AbWorkout #CoreChallenge #pilates #matpilates #lolitapilates

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