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The half roll back is a pilates exercise that strengthens your core and helps create healthy movement in your spine.
Half roll backs work both your upper and lower abs, all in the same move. As you slowly roll your spine back and forth, you focus on your breathing, which helps to pull your ab muscles in and avoid relying on momentum to move.
Read on to learn how to do half roll backs and why they’re a great addition to your workout routine!
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Half Roll Back Exercise Instructions
Here’s how to do a half roll back exercise:
- Start seated with knees bent and feet on the mat. Arms are rounded in a circle shape in front of the chest.
- Scoop the abdominals and round back towards the mat slowly until you reach the mid back, then engage your abs even deeper and roll back up to your starting position.
Targets: core, back
Half Roll Back Exercise Benefits
So many core exercises do a great job of strengthening your abs but don’t help create a healthier spine. This move, like many pilates moves, takes both of these things into account! While you are rolling back, your lower abs pull in tight to keep you slow and controlled.
At the same time, your spine gets a chance to practice mobility and the movement of each vertebrae separate from the others. Knowing how to do the half roll back exercise leads to a stronger core and back, which in turn promotes better posture.
Easy Ways to Incorporate Half Roll Backs Into Your Workouts
Adding half roll backs into your weekly exercise routine is one of the smartest moves you can make! It’s a great way to warm up gently and prepare the body for more, but also an excellent cool-down at the end of any workout.
Here are a couple of workouts that incorporate the half roll back:
You may also enjoy these similar exercises:
