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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