The Perfect Sit-up
The Pilates Half Roll-Down.
I teach all my clients, regardless of age or fitness level, how to do the “Half Roll-Down” because it is both challenging and safe at the same time. I call it the perfect Sit-Up.
These days the term "Core" is thrown around a lot. When I am referring to the "Core" in this exercise, I am referring to the deep abdominal muscles that support the spine. But, in addition to the deep abdominals, I am also referring to the inner thigh, low back and buttocks muscles.
To do this exercise correctly and to get the most benefits out of it, you need a rounded spine. We are rolling the spine half way down and half way up… hence the name Half Roll-Down.
If you are not rounding your spine, and scooping the navel inward (as I like to say), you are not accessing the deep abdominal muscles as you should. Rounding the spine allows you to get deep into the abdominals... you will feel the deep work.
For a video of detailed instruction Click Here.
How to:
always start with your knees bent… press them together to feel the inner thighs engage
hands are holding lightly behind the thighs
think about curling your tailbone under; you may even want to lift your hips up with your hands and tuck your pelvis under and sit back down on the back edge of your tailbone to achieve this curled pelvis
then scoop the navel in towards the spine to engage the deep abdominals and start rounding back
keep the spine rounded and keep scooping the navel in as you round back til you arms are straight
round back up to sitting… depending on the strength of your abdominals and your ability to keep the tailbone curling under and your spine rounded, you can use your arms to help you.
a progression would be to round back all the way down until your low back (waistband) touches the mat. Only go down this far if you can maintain the rounded pelvis and back and the scoop in the abdominals. It is advised to use your hands to help you round more to come up.
CAUTION: As with any exercise regime, if you are experiencing acute pain, consult your doctor before exercising.
Every back issue is different. Some back issues may be exacerbated from forward flexion of the spine, and in that case, this exercise is contraindicated.