6 dias

How To Learn The Pilates Roll-Up

Por Pia Pichl

O que você irá aprender

This course offers a step-by-step approach to learning the Pilates Roll-Up. Through six short sessions, you will explore stability, mobility, strength, and control, and how they work together in this exercise. Rather than forcing the movement, the course breaks it down into manageable parts, helping you understand how your body moves and what it needs. By the end, you can expect a clearer, more supported approach to the Roll-Up.

Pia Pichl

Wiener Neustadt, Austria

Pia is a Classical Pilates teacher with over 15 years of experience. She completed her initial certification with Power Pilates in 2009 and continued her education with The Pilates Standard in 2017. Her teaching is rooted in the original method and guided by careful observation, with a focus on helping each individual understand their body and...

Lição 1

Stability Vs. Mobility

Before learning to move, we need to understand when not to move. This session explores the relationship between stability and mobility, with a focus on the pelvis. Learning to control this distinction is the first step toward a successful Roll-Up.

Lição 2

Mobilising The Lower Back

A slow and supported approach to bringing more movement into the lower spine. The lower back is often the least mobile part of the spine, and where the Roll-Up can feel most challenging. Through simple, controlled movement, you will explore how this area begins to move with more clarity and awareness, and to help reduce unnecessary tension.

Lição 3

Exploring The Roll-Up With Props

Use simple props to better understand the movement of the Roll-Up. They provide feedback that can highlight where the movement feels clear or restricted. This helps you recognise what needs more attention and supports a more connected and controlled Roll-Up over time.

Lição 4

Building Strength And Support

This session focuses on building strength through a short sequence of foundational mat exercises. The work is more challenging, while still guided by control and awareness. Move within a range that feels safe for your body, and allow the strength to develop gradually. This creates the support needed for a more stable and connected Roll-Up.

Lição 5

Rolling And Balance

This session introduces rolling exercises to support mobility, balance, and continuity in the movement. The rhythm helps the body move more freely, while also revealing where the spine feels less mobile or harder to articulate. At the same time, the work challenges your balance and control, encouraging a more centered and connected movement that supports the Roll-Up.

Lição 6

Bringing It All Together

This session brings all elements together in a short, flowing mat sequence. You are invited to apply what you have explored—stability, mobility, strength, and control—within a continuous practice. The focus is not only on the Roll-Up, but on how these principles translate into the full mat. Move with awareness, and allow the work to come together in a more connected and integrated way.

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