Rullende som en ball

Rolling Like a Ball is a dynamic Pilates exercise that strengthens the core muscles, improves balance and massages the spine. This exercise helps you develop good body control by engaging your abdominal muscles through a controlled rolling back and forth on your back.

Correct execution

How to perform Rolling Like a Ball correctly:

1. Sit on the mat with your knees pulled in towards your chest and your feet off the floor.
2. Keep your hands on your calves or ankles, and round your back so that you are balancing on your sit bones.
3. Keep your chin towards your chest and pull your abs in to maintain your balance.
4. Inhale and roll back until your shoulders touch the mat without rolling your neck.
5. Exhale and roll back to the starting position, keeping your feet in the air.

Common errors

Avoid these common mistakes to get the most out of your exercise:

• Roll on the neck: Make sure you only roll back to the shoulders to avoid pressure on the neck.
• Lack of core stabilization: Keep your abs engaged at all times to ensure controlled rolling.
• For stiff movements: Keep your back rounded and relaxed to achieve a fluid movement.

Video Demonstrations

These videos demonstrate the correct technique for Rolling Like a Ball :

Modifications and variants

Adapt the exercise to your level:

• Beginners: Keep your feet closer to the floor for better balance if it's difficult to keep them in the air.
• Advanced: Perform the exercise with straight legs to challenge the core more intensively.

Number of repetitions and sets

Perform Rolling Like a Ball for 2-3 sets of 8-10 repetitions , focusing on fluid movement and balance.

Breathing technique

Inhale as you roll backwards, and exhale as you roll forwards. This breathing contributes to controlled movement and stabilization of the core muscles.