News Flash: Pilates is Empowering.
The Pilates System has a brilliant way of showcasing the fruits of diligent and repetitive practice.
You get better.
Better at even your most impossible exercises.
More importantly, you feel better.
And all this talk about “use your stomach” actually starts to happen.
The Pilates System in Action
photo courtesy of @monicacostafotoearte
Tired of working on descending to the Mat and rolling back up to standing?
Sick of the Stomach Massage Series?
Sure Pumping on the High Chair is fun, but Frog and Footwork got you down?
Here’s a fun way to end your workout and have some fun with these challenging Pilates skills.
A Riff on Roll Like a Ball
A few of my clients and colleagues have asked me for tips on one of my very favorite exercises, what I am calling an invigorating Riff on Roll Like a Ball.
It’s my fervent hope that it will soon become a favorite of yours as well.
I love this one, so I’d like to share it with all of you today in a post and a short workout-worthy tutorial.
Roll Like a Ball
What could be more fun than frolicking on the Mat?
Roll like a Ball is the Pilates method at its most charming.
I’m a big fan of rolling exercises, even though it’s not always been a smooth ride. My mat likes to let me know if all is not well on my back – and then I’m in for a bumpy ride.
This fun and invigorating ending – or you can plop it into the middle of your Mat workout if you want – is a challenge to your control for sure.
You’ll also work on your hops – and on keeping your hops in your center, to feel lighter in your hips, legs, and low back.
Be aware: this one moves fast tho.
Lots of the exercises that are literally in motion (think Swan Dive, Swimming, Rocking, and all the rolling exercises) are elusive. You can’t manage them, hold them down or examine them in the moment. You can only reflect afterwards…
So if you’re an overthinker like me, this sequence is for you!
You kinda have to turn off your brain and just go for it.
And you may crash and burn on the Mat sometimes, but hey – it’s information and your mat will let you know if you are out of control.
Bring Me A Higher Love
Depending on who you are, standing up on 2 feet together from a squatting position may be difficult. If you have tightness anywhere on the back of you, the back, the achilles tendon, etc…
It may be hard to get your butt off the Mat.
Another gem from Jay Grimes: “Gravity loves butts.”
Don’t worry, you’ll use the momentum of the rolling exercise to help you.
You do want control – but for this one you need momentum too.
Use a High Mat if you have one so you’ll Roll Like a Ball on the Mat but your feet will stand up just off the mat, giving you literally a leg up on the exercise.
Be careful as you negotiate the edge of the mat – and over time you’ll work to do the whole thing on the same level.
You can lift your hands up
Reach for the sky when you get to the jumping part – it’s helpful and fun at the same time!
More Flexible Than The Average Bear
Now I’m not the most flexible person, and sometimes I don’t make it up to standing on the first try.
That gives more opportunity for another game of control and suspension on your way to eventually making it all the way up to standing.
Find a Little Lift in Your Ball
photo courtesy of @monicacostafotoearte
When descending to the Mat, use the bend in your knee like there’s a little bit of lift behind it – because there is… !
It will help the body flex around the outside of the hips as well as give them some supportive friends to help you get your squat on.
I spy all of your seated vertical squats in the Pilates method: Stomach Massage Series, Pumping on the High Chair, Going Up Front, you get it…
You know, a little more Up in your Down, please.
Here. We. Go.
The sequence – no jump yet:
- Roll Like a Ball 3x
- Stand up
- Roll lIke a Ball 3x
- Stand up
- Roll Like a Ball 3x
- Stand up
You can leave it at that for a bit.
Or you can continue:
- Roll Like a Ball 1x
- Stand up
- Roll Like a Ball 1x
- Stand Up
- Roll Like a Ball 1x
- Stand Up
Still want more?
Do just that last part again and add a jump every time you stand up.
But let’s get a running start, shall we?
- Roll Like a Ball 3x
- Stand up Jump!
- Roll Like a Ball 1x
- Stand Up Jump!
- Roll Like a Ball 1x
- Stand Up Jump!
Stay Up and Finish!!
Enjoy Your Workout!
Join me for more Roll Like a Ball fun in March
Where else can you find help for all your Pilates Mat exercises like Roll Like a Ball?
All around the studio, right?
Join me and Nicole Martin as we look at the Wunda Chair exercises to get better at all your Mat exercises.
What could be better for your Ball than the Wunda’s Teaser, Going Up Front, and the Mountain Climb?
Hosted by Yoga One, we’ve teamed up with Balanced Body and the workshop will feature the Contrology Wunda Chair and Folding Mat. Come explore how the Wunda can help your Mat exercises and how the Mat exercises can provide the perfect foundation for some of the most complex exercises on the Wunda.
Saturday, March 25, 2023
1-4pm
Wine, snacks, and chat to follow.
Early Bird pricing for first 10 participants. Just a few spots remain.
2 Responses
Thanks for addressing this movement. I’ve been practicing Pilates for 25 years (though admittedly ebbing and flowing in my intensity) and have never been able to execute descending with control at the beginning of mat (hello butt plop) or standing up at the end. It has frustrated me for years and I can’t figure out where the weak link is that’s preventing my execution of this movement with control. I don’t have a tight back or ankle stiffness and can do weighted squats and stomach massage on the reformer. In this blog, you describe “using the bend in your knee like there’s a little bit of lift behind it” as it will “help the body flex around the outside of the hips”. Can you elaborate to help me understand this cue? Are there any more tips on breaking the movement down into smaller steps/progressions to help me identify the weak link? Since this movement begins and ends (apart from push ups) the mat routine, I always feel a tiny hint of failure because I’ve never been able to execute these two darn movements!!
Hi Jennifer,
Thank you SO much for your question.
This is a move that is frustrating to so many Pilates practitioners and teachers. I hope I can help you to feel victorious at the beginning and end of your Mat workouts! I think I say in the video that some days it takes me a few times to come up to standing and also some times I too plop on the mat.
Well. I have found much more consistency with this move lately. And you are already on the right track when you are looking at the Stomach Massage Series and squatting exercises. I have found a great help in working the footwork series on the High Chair – essentially a supported series of squats. I have been focusing on pulling the pedal up until it closes and with the support of the chair back behind me it helps me locate the missing pieces – or the overworking pieces that prevent the full folding up of my body in this position. And actually my feet have a lot to do with it. I struggle to find a lifted arch in my feet and this restricts my ability to get into this deep squat position. I also have been descending to the Mat with the image of doing the folding up part of the Double Leg Pull (double leg stretch) on the Mat. This connection has been helpful too. See what you think. Use your Foot Corrector if you have one and the High Chair (even the Wunda) and let me know how it goes… xo
Thank you so much for your question.
If you would like more specific feedback on your body in motion, join me online for a class and we can work on it together. That would be awesome! Thank you so much.