Pilates Beginners How to Do the Roll Over in Pilates Proper Form, Variations, and Common Mistakes By Marguerite Ogle MS, RYT Marguerite Ogle MS, RYT LinkedIn Marguerite Ogle is a freelance writer and experienced natural wellness and life coach, who has been teaching Pilates for more than 35 years. Learn about our editorial process Updated on October 04, 2020 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Kristin McGee, CPT Reviewed by Kristin McGee, CPT Kristin McGee is a certified personal trainer and currently teaches yoga and meditation for Peloton. She is also certified in Pilates by the National Association of Sports Medicine. Learn about our Review Board Print Table of Contents View All Table of Contents Benefits Step-by-Step Instructions Common Mistakes Modifications and Variations Safety and Precautions Try It Out Verywell / Ben Goldstein Targets: Abdominals Level: Intermediate As with so many Pilates exercises, roll over is all about control and using the core to work and strengthen the entire body. It is part of the classical mat sequence as developed by Joseph Pilates. Benefits When you do the roll over correctly, it will give your back and hamstrings a good stretch, and make your abdominal muscles work very hard as well. Rolling exercises help improve the flexibility of your spine. Joseph Pilates even believed they could calm the nervous system and help you sleep better. 1:45 Watch Now: How to Do a Perfect Pilates Roll Over Step-by-Step Instructions Lie on your back on a mat with your arms along your sides, palms down. Your neck is long with lots of space between your shoulders and ears, and your chest is open. Inhale and extend your legs straight up toward the ceiling at a 90-degree angle, keeping them together (touching along the inner thigh and knee). Toes are pointed.Exhale and lift your legs slightly, tilting your pelvis backward.Reach your legs up and over your head. Keep your hands pressed down on the mat and end with your feet and legs parallel to the ground.Exhale and slowly lower your legs back to the 90-degree position, placing one vertebra at a time onto the mat.Repeat at least 3 times. Common Mistakes One of the keys to this exercise is to remember that it is roll over, not flop over. Throwing your legs over your head might be fun if you can do it, but it is not a great way to develop core strength. It can also hurt your neck and back. Straining the Neck Keep your neck long, but relaxed, as you lift your legs. When your legs are raised, your body weight rests on your shoulders and upper back, not on your neck. Your upper body stays pressed to the mat throughout the exercise, with your shoulders stable and your chest open. Rushing Through the Exercise As with any Pilates exercise, you should move with control. Use your muscles, not momentum, to raise and lower your legs. Modifications and Variations It's important to practice doing the roll over with correct form, but you can also adapt and vary it to suit your needs and abilities. Need a Modification? If your hamstrings are tight and you can't straighten your legs, bend your knees slightly instead of pointing your legs straight up toward the ceiling. You can also put a folded towel under your hips to support them until you build more abdominal strength. Up for a Challenge? Try roll over with your legs slightly apart (no more than hip width) as you lift them. Eventually, you can add more challenging rolling exercises, such as crab. Safety and Precautions Warm up before you do this exercise (wall roll down, supported roll back, and Cat-Cow are good choices). If you have back or neck issues, be careful with roll over. It may not be right for you. Try It Out Incorporate this move and similar ones into one of these popular workouts: Classical Pilates Mat Sequence 7 Yoga Poses for Your Pilates Workout By Marguerite Ogle MS, RYT Marguerite Ogle is a freelance writer and experienced natural wellness and life coach, who has been teaching Pilates for more than 35 years. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit