Roll Up Pilates Exercise

We all have at least one Pilates exercise that, for whatever reason, is difficult to master. (Teaser, anyone?) Eventually, though, that “aha moment” comes, and things just click. For Shayne Smith, a BASI Pilates faculty member based in Australia, it took a new piece of equipment to turn on that figurative light bulb. “I could not perform the Bridging exercises well for quite some time. Utilizing the BASI F2 System changed this quickly and proficiently!” “Short for Form and Function, the F2 spring system helped keep my arms and shoulders in alignment and firing, while the spring resistance to my feet/ankles created a higher load on my legs and trunk to provide a stable base.

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This all allowed for my stabilizers to stabilize, prime movers to move, large muscles to create power and small muscles to direct force,” Smith explains. “The changes in muscle sequencing—for Bridge and countless other exercises—have translated to mat class, for both myself and my clients, who have worked with me on the F2 System.” This challenging series focuses on the inner thighs, hamstrings, back, shoulders and spinal articulation. “The workout is something that will help both males and females feel as though they are able to connect core musculature and create a solid platform for their larger muscle groups to develop more strength and suppleness,” says Smith. Although the exercises call for moderately heavy resistance, Smith says, the F2 system allows you to adjust the resistance with ease. “For the shoot, due to the flooring, a weighted bag was placed in the F2 to ensure there was no slippage,” adds Smith, who says that in his carpeted studio, he safely uses just a sticky mat. Get ready to consider that bridge crossed!

Roll Up Pilates Exercise

Frog Setting : F2 System, direction 7; short yellow spring

Purpose : strengthens the inner thighs and hamstrings

Setup : Lie on your back in a neutral spine position, with your feet in the straps, heels together, hips externally rotated and knees bent at about 90 degrees. Grab hold of the sides of the pedal for support, making sure your arms are straight. 1. Exhale, straightening your legs, toes pointed. 2. Inhale, returning to the starting position.

Roll Up Pilates Exercise

Do 6–8 reps. TİPS : Initiate the movement using your hamstrings and inner thighs. Press your heels together throughout, and move them along a horizontal line. Shoulder Bridge PreP Shoulder Bridge

Setting : F2 System, direction 7; short yellow spring

Purporse : develops strength in the hamstrings and back; works on hamstring and hip flexor control while providing a stretch.

Roll Up Pilates Exercise

Setup : Same as Shoulder Bridge Prep, but extend your right leg toward the ceiling, toes pointed. 1. Exhale, lower your right leg, keeping your toes pointed. 2. Inhale, bringing your leg toward your chest with a flexed foot. Do 6–8 reps on both sides.

TİPS : Concentrate on stretching the back of your straight leg during the lift phase, and the front during the lowering phase. Maintain a consistent height between your pelvis and the floor throughout.

F2 System, direction 7; short yellow spring

Purpose : promotes hamstring strength, pelvic-lumbar stabilization and hip disassociation

Setup : Lie on your back, with your spine neutral, knees bent and feet in the straps, hip-width apart on the floor. Grab hold of the sides of the pedal, with your arms straight, and press up into a Pelvic Curl. 1. Exhale, lifting your left leg, toes pointed, maintaining a consistent angle of your leg. 2. Inhale, bringing your toes to the floor. Do 6–8 reps on both sides. t i P S : Avoid splaying your legs while focusing on keeping them at 90 degrees while you lower and lift. Maintain hip extension by grounding through your supporting leg.

Roll Up Pilates Exercise

Roll-over Setting : F2 System, direction 7; short yellow spring

Purpose : enhances spinal articulation; strengthens and stretches the lower back and hamstrings

Setup : Lie on your back, with your spine neutral, heels together, and toes apart and pointed in the straps. Grab hold of the sides of the pedal, with your arms straight, and press your legs out to 45 degrees. 1. Inhale, lifting your legs toward the ceiling. 2. Exhale, rolling over with control, until your legs are parallel to the floor. 3. Inhale, flexing your feet, and separate your legs, lowering your feet to the pedal. 4. Exhale, rolling down to your pelvis, then circle your legs, bringing them together to return to the starting position.

Roll Up Pilates Exercise

Do 6–8 reps. TiPS : Avoid using momentum to roll over by recruiting your deep abdominals to control the movement. Maintain the 90 degree angle in your hip joint as you roll over, and spinal flexion when you roll over and back down.

Control BalanCe Settin g : F2 System, direction 7; short yellow spring

Purpose : stretches, strengthens and increases control in the hip flexors; encourages trunk stabilization

Setup : Get into step 3 of Roll-Over, but keep your legs together. 1. Exhale, extending your left leg toward the ceiling, and do 2 pulses. 2. Inhale, switching legs, then exhale as you extend your right leg toward the ceiling. Do 2 pulses. 3. Inhale, switching legs again.

Roll Up Pilates Exercise

Do 6–8 reps. Tips : Keep your weight on your shoulder girdle, and out of your cervical spine, as much as possible. Stabilize your pelvis and trunk as you switch legs.

Jack Knife Setting : F2 System, direction 7; short yellow spring

Purpose : develops spinal articulation, abdominal control, and hamstring strength and control

Setup : Same as Roll-Over. 1. Inhale, lifting your legs toward the ceiling. 2. Exhale, rolling over and tapping the pedal with your toes. 3. Inhale, lowering your legs, then swiftly lift your entire body toward the ceiling, in a vertical line. 4. Exhale, slowly rolling down, returning to the starting position.

Roll Up Pilates Exercise

Do 6–8 reps. TİPS : Engage your hamstrings and back muscles to achieve a straight line through your body. Roll down with your feet over your hips, thinking about articulating your spine.

Setting : F2 System, direction 8; short yellow spring

Purpose : strengthens the deltoids and triceps; develops trunk stabilization

Setup : Sit tall facing the pedal, with your knees slightly bent, and feet together and flexed pressing against the pedal. Hold onto the handles, with your arms straight at shoulder height, palms facing inward. 1. Exhale, opening your arms out to your sides. 2. Inhale, returning to the starting position.

Roll Up Pilates Exercise

Do 6–8 reps. TİPS : Focus on maintaining trunk and scapular stabilization, and keeping your wrists and arms straight throughout. Move your arms along a horizontal line at shoulder height. Press your heels into the pedal to increase the hamstring stretch.

Biceps Setting : F2 System, direction 8; short yellow spring

Purpose : works elbow extensor strength and trunk stabilization

Setup : Same as Chest Expansion Wide, but your palms are facing upward. 1. Exhale, bending your elbows into a bicep curl at shoulder height. 2. Inhale, returning to the starting position. Do 6–8 reps.

TİPS : Avoid leaning back—focus on sitting tall. Keep your wrists straight and stable throughout. Make sure to completely straighten your elbows between reps. Press your heels into the pedal to increase the hamstring stretch.

Roll Up Pilates Exercise

Rhom Boids Setting : F2 System, direction 8; short yellow spring

Purpose : promotes shoulder horizontal abductor and scapular adductor strength; enhances trunk stabilization

Setup : Sit tall facing the pedal, with your knees slightly bent and feet together and flexed pressing against the pedal. Place your arms in the straps parallel to each other, and bend your elbows to 90 degrees, palms facing inward. 1. Exhale, opening your arms out to your sides, gliding your scapulae together. 2. Inhale, returning to starting position.

Roll Up Pilates Exercise

Do 6–8 reps. TiPS : Keep your shoulders slightly externally rotated. Focus on keeping the position of your arms consistent throughout, making sure your upper arms stays parallel to floor as you move them.

Hugatree Setting : F2 System, direction 7; short yellow spring

Purpose : strengthens the shoulder horizontal adductors; improves scapulae and trunk stabilization

Setup : Sit tall with your sacrum against the pedal, knees slightly bent, and feet together and flexed. Hold onto the handles, with your arms in a Tposition and palms facing forward. 1. Exhale, drawing your arms toward each other, until they are parallel and in line with your shoulders. 2. Inhale, returning to starting position.

Do 6–8 reps. TİPS : Keep your arms elongated, and move them along a horizontal line at shoulder height. Make sure your hands are in your peripheral vision when wide. Note the bias toward slight external rotation of the shoulder.

Roll Up Pilates Exercise

Setting : F2 System, direction 7; short yellow spring

Purpose : increases elbow extensor strength

Setup : Same as Hug a Tree, but hold onto the handles, keeping them in line with your temples, fingers facing forward. 1. Exhale, straightening your arms forward on a diagonal. 2. Inhale, returning to starting position.

Do 6–8 reps. TİPS : Relax your shoulders. Keep your fingers facing in the direction of the movement, and your elbows lifted and reaching outward when bent.

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