In a recent Pilates Class I included a modified version of the Pilates Roll up, a nice single leg version that uses one leg to assist you.

It prompted some questions about why the roll up can be so difficult – even with this or other modifications. Is it an advanced exercise? What muscles need to be stronger?

Weak abs are often blamed for the inability to do the Roll Up but there’s more to it than abs and core strength. I have seen complete beginners to Pilates do a Roll Up like they were having a drink of water and then there’s me! and others like me who struggle with this movement. Body shape and body proportions play a big part in why a movement might be easier (think Olympic swimmers with massive feet) or more difficult for others.

In the case of the Roll Up think of the shape we’re trying to achieve , we want to round the spine. The natural curves of the spine are individual (as are all of our joints – as different as our facial features) and rounding the lower back, the lumbar curve, is easier for people who have a naturally lesser lumbar curve and vice versa.

Lets add short legs and a long trunk to the mix! Now we have a counter balance issue. Blandine Calasi-Germain in her book “Anatomy of Movement Exercises” says “Some people will need their feet held in place to complete this exercise, otherwise their feet come off the floor and they fall backward”. She says “the problem here is not insufficient abdominal strength or lack of spinal mobility but rather insufficient counter balance resulting from physical proportions. People with shorter trunks, long legs and flatter lumbar curves tend to do this movement easily”. Of course there are always exceptions!

However, whatever your body shape or proportions I guarantee that there is a version of the Roll Up to suit you! So don’t skip it as is an excellent exercise with lots of benefits; spinal mobility and abdominal strength to name but a few.

Check out my Pilates Classes to find your version of the Roll Up.