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Mastering The Pilates Rollback

deep core movement Apr 30, 2020

If you’re working on strengthening your deep core, a 6 pack isn't necessary. Your deep core should be about one thing: CONNECTION.

I’m gonna say a big and bold statement: if you’re not learning how to properly connect with your deep core, there’s a good chance you're not strengthening it in an effective way.

Sure you might feel the burn, but is that burn causing you low back pain? This video breaks down how to properly do a Pilates rollback so that you are feeling the right connections.

Rollbacks are a great exercise for teaching your body how to properly get up and down from the floor. They are also a great deep core and spine articulation exercise. Before jumping in, always follow the modification first. You want to make sure you have the
fundamentals mastered before you begin performing the full rollback.

Modified Rollback
  • Sit up nice and tall
  • Place your legs out wide, keeping your toes off the mat
  • On your inhale, lightly connect through your pelvic floor and low belly
  • DO NOT draw your belly to your spine because you will shut off your pelvic floor
  • On your exhale, TILT YOUR PELVIS FIRST and begin articulating your spine as you roll back
  • You may feel a light glute connection which is ok but you want to avoid gripping in your glutes
  • DO NOT go very far (less than halfway)
  • On your inhale, come back up
Full Rollback
  • Sit up nice and tall
  • Place your legs out wide, keeping your toes off the mat
  • On your inhale, lightly connect through your pelvic floor and low belly
  • On your exhale, TILT YOUR PELVIS FIRST and begin articulating your spine as you roll back one vertebra at a time
  • A light glute connection is ok, but avoid any gripping
  • Reach long through your legs
  • Circle your arms above your head and out to the sides
  • On your inhale, tuck your chin
  • Use your ribs and deep core/abs to lift you back up one vertebra at a time
  • Reach over your legs
  • Sit up tall

If you’re looking for some more help on how to build your deep core connection *without the back pain*, I’d love to see you on the inside of Core Studio! Check out more details about this effective workout membership and join our community >>HERE!<<


The material contained within is provided for educational and informational purposes only and is not intended as medical advice. You should seek prompt medical care for any specific health issues and consult your physician before beginning a new regiment or purchasing any product(s).

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