Tips for Your Roll Up on the Mat | Online Pilates Classes

I get the most questions on how to do the Roll Up than almost any exercise. And I understand the frustration. It's hard! But, it's important that we "get it" so that we can have access to so many more Pilates exercises. The good news is you don't have to only practice your Roll Up to get "good" at your Roll Up. Nope. In fact, you should practice a few other things! Which we will talk about in this video.
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• Half Roll Up on C Shaper: onlinepilatesclasses.com/pila...
• Tips on Roll Up, Neck Pull: onlinepilatesclasses.com/pila...
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Lesley Logan, a certified Pilates, breathwork, habits and mindset coach, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise video tutorials where you can also find weekly Pilates classes and workshops. Teaching Pilates since 2008, she has run multiple studios, has trained hundreds of people to become teachers themselves, and has taught thousands of students. When not teaching from her studio in Las Vegas, Lesley is hosting her podcast Be It Till You See It or traveling the world leading Pilates retreats. For my full story go here: lesleylogan.co/about-lesley/
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#PilatesMat #PilatesRollUp #TryThisTuesday

[@courtneycoleman6284]

I really loved this video. You are a fantastic teacher. You gave so much information, but it was clear and concise. So easy to follow! I subscribed because I recently completed my level 1 classical mat certification and I am teaching a weekly class at a gym right now. The group so far has been women been the ages of 35 and 70 with various rages of ability so I'm trying to soak up as much as I can to best serve them. I can tell your channel is going to be very helpful! Thanks!

[@OnlinePilatesClasses]

YAY Courtney, I am so happy for you! Congrats! I am so happy my videos are helpful for you. Thank you for subscribing! If you're looking for an exercise or have a question feel free to ask xx~LL

[@etain.pilates]

You hit a bunch of areas where I am compensating. I will be curious to see how it goes with some of the things that you said can improve my roll up. I can get up and down, but I know I can do it better. Practice makes progress.

[@OnlinePilatesClasses]

I think that its an ever changing ever growing exercise. You get more and more out of it as the years go by

[@Rose-fq4sk]

Fabulous tips! Thank you!

[@OnlinePilatesClasses]

thank you for watching! xx~LL

[@rebeccaglansbeek2285]

I have also struggled with roll up for years and was told my back is stuck in one spot so to use a small rolled up towel under my back to help me. It works a charm Interesting that you say I can improve that tight /stuck spot. Maybe we can chat about it more.

[@OnlinePilatesClasses]

Hey Rebecca, love that you're using that towel. Its such great feedback for your body. And, look, if you a fusion there isn't much I can do there. But, if its not a fusion then its consistency + time. And intentional practice. You may need some "homework." Are you also using a strap with that towel?

[@rebeccaglansbeek2285]

@@OnlinePilatesClasses no I don’t use a strap. No the back is not fused

[@OnlinePilatesClasses]

@@rebeccaglansbeek2285 perfect! Then if you did have a mat with a strap you'd have support. And be able to work your two-way stretch. The mat I love is almost available for purchase so stay tuned. If you have access to a Tower or Cadillac then the Roll Back with the Roll Back bar would be amazing for you too!

[@tryingmyhardest8276]

Is there anything wrong with modifying feet to be plantarflexed? I’ve read (and tried it out) that it would help emphasize the core work and focus the stretch on the lower back instead of the hamstrings. I could see it from trying it out, but I’m also still learning and curious what your thoughts are.

[@OnlinePilatesClasses]

I'm going to add this to an upcoming Sunday live. Its quite a long answer to type. But, the roll up with flexed feet when done correctly does stretch the back already. Its not supposed to be a hamstring stretch. You can stretch your hamstrings in Single Straight Leg Stretch. If you're not getting the back stretch you are going to far foward over the legs or tipping the pelvis forward. Stay tuned for the live so you can see. xx~LL

[@pilatescondiana]

My back is super stiff! I have practiced for years and not really happening... 🙈 🙈 🙈

[@OnlinePilatesClasses]

That's ok! Our bodies change every day. Its ok to do the half roll up and elbow slip. You can build up to the Roll Up. Also, if you do have access to a mat with a strap and a pole that allows the strength to help open up the stiff areas. And if you need to warm up on some other Pilates equipment first. We all need different things at different times. xx~LL

[@francescamoschin9575]

I've got troubles when I get up because my feet lift up. What can I do? Thanks!

[@OnlinePilatesClasses]

Hey Francesca, sounds like your hip flexors are overworking and that could be why your back is tight making it hard to come up. Or, it could be weaker abdominals. Theres quite a few things that could be going on. If you're an OPC member you can submit yourself doing one so I can give you the best advice. But, without seeing you, probably need more hamstrings and glutes working, plus more abdominals over hip flexors. I'll go live in more detail soon. xx~LL

[@kettlejuan9759]

🗣💥💥💥💥💥👍

[@karenhorton148]

So, where do I get Your mat with straps? My feet lift off the floor but I do remember a time when this wasn’t as difficult for me🤔 several pounds ago😃

[@OnlinePilatesClasses]

stay tuned Karen! I'll be announcing when you can get the one I'm obsessed with!! YOu can get on my list in the links in my tutorial notes xx~LL

[@insookjeon3195]

Hi Leslie, I have tried for years for roll up but my feet always comes up. I tried on my reformer with sticks as well. I think I have flat back and posterity tilt:(. Pls help!!!!

[@OnlinePilatesClasses]

Sounds like your quads are over working, your back is likely tight and it might take you longer than others but I would definitely invest in a mat with a strap, focus on strengthening your hamstrings, inner and outer thighs, opening up your quads. Also, I would not practice the Roll Up over and over but exercises that support it. LIke I mentioned in the video, Elbow slip. I would make sure that during Footwork on the Reformer you are feeling your inner and outer thighs and hamstrings not your quads. If you're taking my OPC classes online you will hear me talk a lot about turning on the back of your legs in everything. So if you are not already an OPC member I do hope you join us. I used to be a very quad dominant mover and now I have so much more balance. There is hope! xx~LL

[@maryboyarski7434]

@@OnlinePilatesClasses I love this answer. I am still quad dominant and it’s been eye-opening to notice how often I engage my quads to power through a movement. Glad to hear there’s hope!

[@insookjeon3195]

@@OnlinePilatesClassesThanks Leslie, you are so right on. My quards are so much stronger than my hamstrings. I will definitely work on it. Thanks again🙏❤️😊

[@OnlinePilatesClasses]

@@insookjeon3195 you'll get there with that awareness! xx

[@insookjeon3195]

@@OnlinePilatesClasses thanks Leslie! I need to go back to opc and practice more!! You are so awesome!

[@maryboyarski7434]

Do you think the roll-up is contraindicated for people with osteoporosis?

[@OnlinePilatesClasses]

I think it depends on the severity. And also that they are doing an full Pilates practice that includes extension work as well, Swan Prep, swan etc. I have worked with clients at varying degrees of osteoporosis and we've done varying degrees of flexion because the truth is you cannot go through life with out doing flexion. Every time you sit on your toilet, car etc ...flexion. So I want to make sure that my clients are using their strength. However, I would make sure they are not forcing each vertebra down into the mat. And that their mat is not too thin on a hard floor. I would also see if you can work with the doctor and show them the difference between a Roll Up and a Sit Up. great question! xx

[@maryboyarski7434]

@@OnlinePilatesClasses Great suggestions, thank you. I like de-emphasising “one vertebra at a time” as it often encourages what you describe, forcing vertebrae down into the floor, loss of length in the C-curve, etc.

[@OnlinePilatesClasses]

@@maryboyarski7434 exactly!!!

[@saraleach4317]

How do you get on your email list?? @dpstudios042

[@OnlinePilatesClasses]

Hi sara great question! On our homepage of our channel here there is a list of our websites. You can go on to any site and get on our lists. For Pilates specific I would suggest you go to my OPC site. Also, under the description of this video and every video is links to our sites, lists etc.