Halv Rull Tilbake

Half Roll Back is a basic Pilates exercise that strengthens the core muscles, especially the lower abdominal muscles, and improves the flexibility of the spine. Performed in slow, controlled movements, the exercise is ideal for building core strength while protecting your back. Perfect for beginners, Half Roll Back prepares you for more advanced exercises in Pilates.

Correct execution

How to perform the Half Roll Back correctly:

1. Sit with your knees bent and feet flat on the floor, arms extended forward.
2. Breathe in, pull your belly in towards your spine, and as you breathe out, slowly roll backwards with a rounding of your lower back.
3. Stop halfway down, hold the position while tightening your core, then roll back up in a controlled manner.

Common errors

Avoid these common mistakes:

• Absence of abdominal support: Keep the abdomen pulled in to avoid strain on the lower back.
• For fast movement: Perform the exercise slowly and with control for the best effect.

Video Demonstration

For a visual guide, watch this video:

Modifications and variants

Adapt the exercise to your level:

• Beginners: Keep your hands on the back of your thighs for support while rolling.
• Advanced: Hold the position longer or perform a deeper roll for a greater challenge.

Number of repetitions and sets

Perform Half Roll Back in 2-3 sets of 10-12 repetitions .

Breathing technique

Inhale as you prepare for the movement, and exhale as you roll back. The breath helps maintain stability and control.