Roll-up (Pilates)

From lying with the arms overhead, you curl up one segment at a time to sit and reach forward over straight legs, then roll back down the same way.

Roll-up (Pilates) family

Roll-up (Pilates)

Standard option

From lying with the arms overhead, you curl up one segment at a time to sit and reach forward over straight legs, then roll back down the same way.

DemandMedium

Equipment requiredFloor space

Muscle focusAbs · Hip flexors · Hamstrings

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Lie with your legs long and together, feet flexed, arms reaching overhead just off the mat.
Breathe in and bring the arms up to point at the ceiling; nod the chin.
Breathe out and peel the head, shoulders and spine off the mat one segment at a time, reaching past your toes in a C-curve.
Breathe in at the top, the abdominals still drawn in and the spine rounded.
Breathe out, tuck the pelvis and roll back down: lower back, middle back, upper back, then head.
Take the arms overhead again and repeat.

Form cues

Peel up one segment at a time.
Reach past your toes in a C-curve, not a flat back.
Avoid: throwing the arms or lifting the feet for momentum, or dropping down in one thud.

Practice and cautions

3 to 5 slow reps (the classical sequence uses 3). A suggested starting point. No trial has tested this move on its own.

This repeatedly rounds the spine. With osteoporosis, a UK consensus suggests, as a precaution, alternatives to the Pilates roll-down and curl-up; people who already move comfortably and smoothly can continue. During a disc-related flare, use the half roll back or skip it. If your feet fly up every time, bend your knees. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs. Also: Hip flexors, Hamstrings.

Equipment

None: body weight and floor space.

Level

Intermediate. See the easier and harder options above.

Workouts that use it

Similar moves

Roll-over (Pilates roll-over with legs spread)Advanced · No equipment

Wall roll-down (wall Pilates)Beginner · A wall

Single straight-leg stretch (Pilates scissors) demonstrated on the 3D figure

3D demoSingle straight-leg stretch (Pilates scissors)Intermediate · No equipment

High bicycle (Pilates bicycle)Advanced · No equipment

High scissors (Pilates scissors)Advanced · No equipment

Open-leg rocker (Pilates rocker with open legs)Advanced · No equipment

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Questions people ask

What muscles does the Roll-up (Pilates) work?

Mainly the abs, with help from the hip flexors and hamstrings.

What equipment do I need for the Roll-up (Pilates)?

No equipment: your body weight and a little floor space.

Is the Roll-up (Pilates) good for beginners?

It is graded intermediate. If it is too hard right now, start with the Half roll back (Pilates C-curve roll back).

What is an easier alternative to the Roll-up (Pilates)?

Try the Half roll back (Pilates C-curve roll back). Both are written steps in the same progression.

How do I make the Roll-up (Pilates) harder?

Progress to the Neck pull (Pilates), or add load, range or slower lowering once your form is solid.