Pilates Exercise of the Day!

Rolling Like a Ball

Aim:

Relaxing exercise
Massage for the spine

Starting position:

Sit on the mat and bring your knees to the chest. You should be near the end of the mat. Navel to spine. Round your back and wrap your arms around your legs. Hold each ankle separately. Bring your heels close to your bottom and lower your chin to your chest.

Movement:

Roll back like a ball until your bottom leaves the mat. Keep holding tight. Pull down firmly on your legs with your arms to help you start rolling back up without uncurling. Roll all the way up to the starting position. Roll back and forth 8 to 10 times.

Inhale: As you roll back.
Exhale: As you roll up.

Key points:

Keep stomach tight and no Stomach bulge.
Keep chin to chest.
Keep your heels close to your bottom.