# Roll-Up

URL: https://heatsy.app/ex/roll-up

Also known as: Pilates Roll-Up, Roll-Ups, Mat Roll-Up, Ab Roll-Up, Supine Roll-Up, Pilates Roll-Ups

Body region: Core

## Muscles

- Main: Rectus Abdominis
- Helps: External Oblique, Internal Oblique, Iliopsoas
- Holds: Serratus Anterior, Transversus Abdominis

## Technique

1. Lie on your back with legs extended and arms reaching overhead.
2. Inhale as you raise your arms to the ceiling, then exhale and curl your head, shoulders and spine off the mat one segment at a time.
3. Reach forward over your legs, folding at the hips with a rounded spine.
4. Roll back down slowly, one vertebra at a time, lower back first and head last.

### Cues

- Press the legs gently into the mat.
- Move smoothly; do not throw the arms.

### Common mistakes

- Using momentum to pop up.
- Letting the feet lift off the floor.
- Collapsing on the way down.

## Alternatives

- [Sit-Up](https://heatsy.app/ex/sit-up)
- [Pilates Teaser](https://heatsy.app/ex/pilates-teaser)