Roll Overs

Added:Sat, 18th July 09

If you can’t roll all the way over to being with, just start by lifting your legs up towards the ceiling so that your hips come off the mat and lowering until you build up the strength in the core.

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Start laying on your back with your legs straight out and your arms by your side. Breath in to prepare and as you breath out pull in your pelvic floor and hollow your navel to your spine. Squeeze your legs together and lift them straight up in the air to above the hips.

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Continue lifting your legs and then your hips over your body using the lower abdominals rolling your legs straight over your body so that your feet are above your head.

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Keep a good distance between your feet and your head. Breath in and then slowly let the back roll back down on to the mat vertebrae by vertebrae, then lowering the legs all the way down towards the floor.

Repeat 5-10 times.

Quick Tip!

Don’t allow your shoulders to lift off the mat when you roll back down and do not roll back onto the neck. Try to focus on working from the lower abdominals and keep squeezing the legs together. As you get stronger you can open the legs apart above the head and roll down keeping them in that position with your feet flexed.