Pilates Roll-Up Progressions

Pilates Roll-Up Progressions

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!
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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.
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Tips:
•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.
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Progressions:
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)
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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.
 
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Welcome! If you want to learn how to MOVE and EAT BETTER, you've come to the right place! I'm Dr. Sara Solomon. I'm a certified StrongFit coach and an intermittent fasting expert. I have degrees in dentistry (DMD) and physiotherapy (BSc PT), and I'm also a Pilates Mat Level 1 Instructor, CrossFit Level 1 Trainer (2016-2021), ACE personal trainer, NASM fitness nutrition specialist, a Mad Dogg Spinning Instructor, and a certified level 2 Buddy Lee Jump Rope Trainer and Ambassador. I'm a BSN Supplements and Til You Collapse sponsored athlete. My passion is helping people overcome restrictive diets and muscle imbalances so they can FEEL their very best!

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