How to Do a Roll Up with the Mini Body Bar Video

How to Do a Roll Up with the Mini Body Bar

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How to Do a Roll Up with the Mini Body Bar -

Roll Up with the Mini Body Bar is a variation on the original Pilates exercise “Roll Up.” Using the Mini Body...

How to Do a Roll Up with the Mini Body Bar -

Roll Up with the Mini Body Bar is a variation on the original Pilates exercise “Roll Up.” Using the Mini Body Bar can help individuals with tight lower backs roll up sequentially and smoothly through the spine, although its use does require more shoulder girdle stability. Mini Body Bars come in a range of weights, and we are using a 4 pound bar. This exercise tones and strengthens the abdominal muscles, increases flexibility of the spine and strengthens the shoulder girdle stabilizers.

Added: 10/1/09

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How to Do a Roll Up with the Mini Body Bar

Katherine: Welcome to the Pilates on Fifth video podcast. I am Katherine. Kimberley: And I am Kimberley. Katherine: Today’s exercise is rollup using the mini body bar. For those of you who have a hard time with the rollup, it will still make it infinitely easier. Alright, we will start lying back bar. Hold the little bar. So, now because as we are holding the mini body bar you do have to be a little bit more careful with shoulder girdle stability. So, we will go ahead and give the bar. First let’s show what not to do. Take the bar all the way overhead. Right, so you don’t want the ribs to pop, that was a lovely, lovely example of horribly popping ribs. So, don’t do that. So, you want the bottom rib to stay down. So, most likely you won’t be able to take the bar all the way to the floor and that’s fine. So, we will inhale, reach the arms to the ceiling and slightly exhale keep the legs squeezing together, rolling up, curling, curling, curling, it’s of a tight at lower back so makes it easier to come up, inhale start to rollback and exhale everything rolls down. I did not go into the start position of the rollup because we pretty much know that we just to reiterate our pelvis is neutral, our spine is neutral, our legs are strongly adducted. So, inhale reach the arms to the ceiling, you can actually reach the arms as far as possible to make it easier to come up keeping the shoulders down, of course it just make it little bit easier for the shoulders to rise with the body bar. Inhale to start to rollback and then exhale you can really use the bar as leverage keeping it as low as possible helps you really get that curves, you can really work the eccentric contraction of the abdominal muscles on the way down. Thank you and that is rollup using the mini body bar. If you would like more information on our studio, Pilates on Fifth, or on our instructor training program, Pilates Academy International, or any of our products including the mini body bar, please log onto pilatesonfifth.com. Also we have free full-length workouts, some of which feature the mini body bar on our website ultimatepilatesworkouts.com. So, check it out.

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Katherine: Welcome to the Pilates on Fifth video podcast. I am Katherine.

Kimberley: And I am Kimberley.

Katherine: Today’s exercise is rollup using the mini body bar. For those of you who have a hard time with the rollup, it will still make it infinitely easier. Alright, we will start lying back bar. Hold the little bar. So, now because as we are holding the mini body bar you do have to be a little bit more careful with shoulder girdle stability. So, we will go ahead and give the bar. First let’s show what not to do. Take the bar all the way overhead. Right, so you don’t want the ribs to pop, that was a lovely, lovely example of horribly popping ribs. So, don’t do that. So, you want the bottom rib to stay down. So, most likely you won’t be able to take the bar all the way to the floor and that’s fine.

So, we will inhale, reach the arms to the ceiling and slightly exhale keep the legs squeezing together, rolling up, curling, curling, curling, it’s of a tight at lower back so makes it easier to come up, inhale start to rollback and exhale everything rolls down. I did not go into the start position of the rollup because we pretty much know that we just to reiterate our pelvis is neutral, our spine is neutral, our legs are strongly adducted.

So, inhale reach the arms to the ceiling, you can actually reach the arms as far as possible to make it easier to come up keeping the shoulders down, of course it just make it little bit easier for the shoulders to rise with the body bar. Inhale to start to rollback and then exhale you can really use the bar as leverage keeping it as low as possible helps you really get that curves, you can really work the eccentric contraction of the abdominal muscles on the way down.

Thank you and that is rollup using the mini body bar. If you would like more information on our studio, Pilates on Fifth, or on our instructor training program, Pilates Academy International, or any of our products including the mini body bar, please log onto pilatesonfifth.com. Also we have free full-length workouts, some of which feature the mini body bar on our website ultimatepilatesworkouts.com. So, check it out.

Transcription by: Scribe4you Transcription Services