Pilates Exercise: Wall Roll Down

Pilates Exercise: Wall Roll Down

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Welcome to The Body Gallery, the Art of Personalized Pilates.
This video has not been modified for injury or chronic pain issues. Please talk to your doctor before beginning any fitness routine.

We will be doing the wall roll down. The wall roll down focuses on the articulation of the spine and the deep core work of the transverse abs.

Some common contraindications of this exercise would be overly tight hamstrings and head forward posture.

Cassidy is going to have her feet a few inches away from the wall. She’s going to feel her spine connect to the wall. You want to make sure that you don’t have a huge gap behind the ribs so you’re going to start with the inhale and on the exhale just feel the rib cage melt back into the wall.

The shoulders aren’t rounding, just feeling that exhale. You should feel the side of the ribs connecting on the exhale. Notice the back of your head is connected to the wall, scapula in the pockets. Pull your belly towards the spine on the exhale.

Next, you’re going to drop your chin to your chest. Exhale, pull that belly button in and lift one vertebrae off the wall. Arms are going to dangle so there’s no tension in the neck and shoulders.

My hands are right in front of Cassidy’s belly button. Contract there and feel your belly button towards your spine. You’re going to go as low as you can. Then you’re going to soften your knees and transfer your weight to the balls of your feet. You’ll feel your hamstrings and lower back.

Keep your feet where they are, bring your knees in line with your second and third toe. Drop the pelvis against the wall, and now, the first thing that’s going to touch is the sacrum.

The very first thing is that pelvis is going to tuck, that belly pulls in. You’re really pulling that belly in towards the lower back. You feel the lower back make contact with the wall, the middle back and shoulders are still soft. The upper back and shoulders will fall back.

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Recommended Article:

A Simple But Effective Plan To Lose Belly Fat After 30, 40, 50 and Above

Unfortunately a lot of people do not set goals. As luck would have it, there are a lot of enjoyable exercise options out there. You just have to find the ones that work for you. Read on for awesome tips to jump start your progress.


Turn the music on when you exercise. Playing music is a great way to get in motion, because your body instinctively wants to sway and groove to the beat. By working out with music, you will feel like you are dancing. This makes your workout more exciting and fun! You will not even notice how tired or sore your muscles are when you are enjoying yourself. When you use music with your exercise routine, it will keep you going for that much longer.


Take along a buddy or two whenever you want to go exercise. If you view this as just hanging out with friends and having fun, you will find it that much easier to exercise. When you exercise with someone else, time can go by a lot faster. You will be able to focus on something else besides exhaustion when there are friends around to talk to. You might tend to think having someone there would be a distraction. In reality, it can be very beneficial.


Fitness video games are an excellent way to make your weight loss goals more attainable. There are a lot of video games that can be used as fitness tools in a weight loss program. When it is fun, you can spend more time exercising!


Make sure you get clothes that look good on you. Purchasing a new wardrobe for yourself will drive you to lose the weight, since you want to wear your new clothes. Have fun picking out a great looking outfit for yourself. The instant you put them on, your new exercise clothes will inspire you to workout.


If there is no variation in your exercise routines, you will quickly get bored and lose motivation. It’s a necessity to switch things up. If the treadmill is your favorite piece of gym equipment, why not do your running outdoors instead? Switching up your fitness routine gives you the motivation to keep on exercising.


Treating yourself to something special when you hit an exercise milestone is a terrific idea and one that helps keep your enthusiasm high. The reward does not have to be anything big. It can just be a small dessert or a new clothing article. As long as the reward is within reason and something that you want, it will serve as a source of encouragement. Staying excited and determined is tremendously important while trying to meet your goals.


It is not mandatory for exercise to be boring. There are many ways you can make exercise fun. Consider the following advice when formulating your fitness plan.

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Dr. Mary Lee Vance
Dr. Mary Lee Vance
specializes in diet and weight management. He is associate professor of health, behavior, and society at the JHKs Bloomberg School of Public Health, with joint appointments in medicine and human nutrition.

2 Comments

  1. TheMrRaoul says:

    thank you, this helped me a lot.

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