Pilates exercise of the month – Half Rollback


  • Strengthens & challenges core, abdominal & pelvic floor muscles.
  • Improves strength and control in hip flexor muscles.
  • Opens up the spine, encouraging movement between the vertebrae.



Start sitting with knees slightly bent and feet flat.  Upper body rolled forward over the knees and arms reaching out in front.
Take a breath in to prepare.
As you breathe out, roll your pelvis away from your legs causing the spine to curve.
Breathe in to roll forward again.



Try to get a rolling movement in the lower back.
Keep your feet on the mat. If you can’t keep them down flat, keep your heels on the mat.
Keep your shoulders relaxed.



Only roll back as far as you can while keeping the feet down, if painful don’t continue.

Make sure the pelvis is rolling to create a curve in the lower back, avoid hinging back which can cause pain in the lower back.

If you’re new to pilates or any other form or exercise or are injured, ill or elderly please consult your doctor before starting a new exercise regime.

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