Pilates Exercise Of the Day

Something more challenging today... Its the roll up... but on a foam roller! A foam roller is really worth buying... its great on your back for stretching it out and relaxing your muscles. When you look at the image you wont think so but it is just one of those things that you must just try out to believe it.

Roll-up on the foam Roller

Muscle focus

Abdominals ( 1 roll-up = to 6 crunches so great abdominal work)

Objectives

To strengthen the abdominal muscles
To develop spinal mobility and stability
To stretch the muscles of the back
Increase balance


Starting position:

Lie on the roller with your head on one end of the roller and your tail bone on the other end of the roller.
Pull your navel to spine and imprint your pelvis into a neutral postion.
Arms straight up at 90 degrees

Motion

Inhale: Lift your head, neck and shoulders taking your arms down to just above your waist.
Exhale: Pull into your abdominals and sit up nice and straight.
Inhale: Prepare
Exhale: Roll all the way back down onto the roller, 1 vertebrae at a time.

Remember:

Maintain a C curve rolling up
Keep your head in line with your spine
do relax your shoulders and not pull them up to your ears.
Nice and easy? I would say it is. If this is too hard for you and you find that you are lifting your feet you can move your feet slightly away from your body...the closer your feet are to your body the harder it is.

A foam roller can be pricey if you shop in the wrong place. At dischem they are the cheapest at R110 instead of R400 to R550.