Rolling Like a Ball

Rolling Like a Ball is a classic Pilates exercise that helps improve core control , balance and spine flexibility . The exercise also works as a good massage for the spine , and at the same time strengthens the core muscles and helps build body awareness .

Correct technique

Follow these steps to perform Rolling Like a Ball correctly:

  1. Sit on a mat with your knees bent and feet flat on the floor. Grasp your ankles with your hands.
  2. Roll your spine slightly back so you are balancing on your tailbone and lift your feet off the floor. Keep your knees close to your chest and keep your back rounded.
  3. Inhale and use the core to maintain balance.
  4. On the exhale , slowly roll backwards on your spine until the shoulders reach the floor. Do not roll beyond the shoulders.
  5. Inhale as you use the core to roll forward again and come back to the starting position on the tailbone.

Repeat this movement for 8-10 repetitions , maintaining balance and a rounded spine throughout the exercise.

Common errors

To get the most out of Rolling Like a Ball, avoid these typical mistakes:

  • Flat back : Make sure to keep the spine rounded, as a flat back can make the exercise unstable and less effective.
  • Roll over : Do not roll beyond the shoulders as this can put undue pressure on the neck.
  • Using the legs : Avoid using momentum from the legs. Use the core to control the movement.

Modifications and Variations

Here are some adaptations and variations to Rolling Like a Ball:

  • Beginner Modification: Keep your feet closer to the floor and roll back just a little until you feel comfortable with your balance.
  • Advanced Variation: Try holding your arms out in front of you without holding on to your ankles for an added challenge.

Repetitions and sets

For beginners, try 2-3 sets of 6-8 repetitions . For more advanced you can try 3-4 sets of 10-12 repetitions , focus on slow and controlled movements.

Breathing tips

Inhale as you prepare to roll backwards and exhale as you roll forward to the starting position. Controlled breathing helps you keep the core engaged throughout the exercise.

Visual angles and tips

Watching Rolling Like a Ball from different angles can help you get the right technique:

  • Side angle: Note the rounded back and close placement of the knees to the chest.
  • Front angle: Look at the position of the arm and make sure to keep the balance on the coccyx in the starting position.

Demonstration video

Watch this video to learn proper technique for Rolling Like a Ball:

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