跟涵哥学普拉提英语-垫上1P18平卧卷起一

the Roll Up

Beginning | 3 - 6 REPs

Starting Position

Lie on your back with your hands at your sides and reach your arms up overhead only as far as you can while keeping the back of the lowest ribs on the mat. The arms may not make it all the way to the floor.

Movement Sequence

Inhale: Squeeze your upper inner thighs together, flex your feet and engage the abdominals as you reach the arms up toward the ceiling and roll the head and upper body up off the mat.

Exhale: Continue peeling the torso off the mat, maintaining the curve of the spine and the lift of the abdominals until you are sitting up on your ischial tuberosities. The upper body is curved over and reaching

toward the feet as if you are wrapping your body around a giant beach ball.

Inhale: Engage the abdominals, gently squeeze the buttocks and tuck the tailbone under to begin rolling back down. Maintain the curve of the spine.

Exhale: Complete the roll down and reach the arms up overhead to return to the starting position.