This exercise is a classic pilates exercise that is intended to be and advanced version of the roll up.
To do this exercise you will need a mat. Start by lying on your back with your legs longs beneath you and your hands clasped behind your head. Inhale to prepare and then exhale as you narrow your ribcage to begin lifting your head, neck, and shoulders. Continue exhaling as you continue rolling through your spine to come to sitting. Inhale at the top and exhale as you roll back down through each individual vertebra.
Things to think about
If you have osteoporosis this exercise can be done with a neutral spine, or you can check out The Pilates Studio’s Youtube channel for an entire group of Osteoporosis friendly workouts.
The elbows in this exercise should be sticking out to the side of your head. They will try to come forward as you roll up and back down. To get the maximum strength training work hard to keep them at the side of the body.