7 PROGRESSIONS for Learning How to Do Pilates Roll-Ups!
“Sara, Why can’t I do the pilates roll-up?"
You’re not alone! it’s a lot harder than it looks. I’ve been working on mine for a while now!
Why should you consider mastering this?
•To improve your TVA (transverse abs) strength, hip flexor length, spine mobility and resilience.
•This is important because a weak core, tight hips and a tight t-spine can lead to pain.
•Don’t cheat with Momentum
•Breathing: Take a deep inhale and then exhale as you roll-up to assist with TVA engagement. Inhale on the way back down. Exhale at the bottom. Then repeat.
Here are some Progressions you can play around with. Focus on finding the “scooping feeling” in your deep abs (TVA)… once you find that feeling, BOOM!
Note: first I demonstrate the pilates roll-up in all its glory!
1. Bent Knees
2. Bend Your Knees, Thigh Grab
3. Half Roll-Up (bent, straight)
4. Isometric (bent, straight)
5. Resistance Band (bent, straight)
6. Feet Secured (bent, straight)
7. Hold Weights (bent, straight)
If you are serious about developing savage strength in your TVA, then let’s get this party started! When you join My Strength Academy, you start at week 1 and you will be mentored by me (yep, me) in the private facebook group each week. Men are welcome to join too. You can also follow @mystrengthacademy on IG.