Pilates for beginners: the star exercise to strengthen the abdomen and hamstrings

If you are interested in practicing pilates at home today we share with you everything you need to know about roll overa basic exercise that improves body flexibilityand the muscles of the lower abdomen.

With the roll over A curling movement is performed with the body that begins in the tailbone and involves stretching the spine and hamstrings, so Its practice strengthens the muscles of the abdomen, hips and back. Joseph Pilatescreator of this discipline, believed that this exercise could benefit the nervous system and also help you sleep betteraccording to the portal VeryWellFit.

How to correctly perform a roll over in Pilates?

For correctly perform a roll over You must follow the following instructions.

1. Lie face up on a mat with your arms placed at your sides and palms facing down. Stretch your neck and make sure your chest is open while your shoulders touch the floor.
2. Start the exercise by inhaling while extending your legs upward at a 90-degree angle, these should be together and your toes completely stretched.
3. Raise your legs slightly, tilting your pelvis back. This way your legs will be above your head. At the same time, hold the mat with your hands and if you can, conclude the exercise with your feet and legs parallel to the ground.
4. Then exhale and slowly lower your legs to the 90-degree position, making sure to place each vertebra of your spine on the mat one by one.

For this exercise to have an impact on your flexibility and the abdominal muscles it is recommended to perform 3 to 5 times.

Tips and recommendations for doing a pilates roll over

• When raising the legs put your body weight on your shoulders and upper backnot on your neck, otherwise you could injure yourself.
• When lowering and raising the legs try to make controlled movementsusing the muscles of your body and not impulses.
• In case you feel that this pilates exercise It’s too difficult you can make modifications. If you still don’t have much abdominal strength You can place a folded towel under your hips to support your weight. If you cannot fully stretch your legs, do so with your knees slightly bent. And don’t forget to warm up your muscles before doing this exercise at home.

Here we share a video to do roll overs If you are a beginner in the world of pilates.