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Abs · Intermediate

Pilates Roll-Up

Segmental Pilates roll-up from supine to a controlled forward reach and back down without momentum.

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Pilates Roll-Up demonstration

Exercise overview

Training details

AbsObliquesHip Flexors

Equipment

Bodyweight

Sets × reps

3 × 8

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back with legs long and arms reaching overhead.
  2. 02Bring the arms forward and nod the chin slightly.
  3. 03Peel the spine off the floor one segment at a time.
  4. 04Reach toward the toes without yanking the legs or bouncing.
  5. 05Roll back down slowly from the low back to the shoulders.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionPilates Teaser

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteCurl-UpComparable substituteReverse CrunchComparable substituteHanging Leg Raise

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