Rolling Like a Ball
- Beginner
- Pilates
Rolling like a ball has you balanced behind your sit bones with your knees hugged into your chest, then rocking back to your shoulder blades and up again without your feet touching down. It trains the abs to control the rock through a tight ball shape. Beginners use it as a warmup, cooldown or recovery flow, done for reps with no equipment.
- Muscles
- Abs, Lower back
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Sit balanced behind your sit bones, knees hugged in.
- Tuck your chin and hold the ball shape.
- Roll back to your shoulder blades.
- Roll back up to balance without touching your feet down.
Form cues
- Exhale as you roll backward, inhale as you return.
- Hold your shins lightly, not your ankles.
- Squeeze your knees to your chest the whole time.
Common mistakes
- You roll too far onto your neck. Stop the roll at your shoulder blades, not your neck.
- Your feet touch down between rolls. Keep your knees hugged in and feet lifted.
- You yank backward using your arms. Let your abs drive the roll, not your arms.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
Log it in Wellboy
Build workouts with this movement, log your sets and watch your progress.
App StoreGoogle PlayComing soon