Pilates on the Roller (with Pam)
Right now, along with studying to become a certified personal trainer, I'm working on websites. My first real live client is my Pilates instructor, Pam. I went to take pictures of one of her corporate Pilates classes here in Seattle. After shooting some pictures I joined the workout. I haven't been in Pam's class since... too long. It was great! I forgot how good I feel after a Pilates workout.
Pam uses the roller in many of her exercises. When I first started working with her I could barely stay on the roller. I found it very frustrating. But now my core is stronger and the roller gives great core stability benefits.
WORKING WITH THE ROLLER
Core Work and Stretching
Shown at the right is a great beginners move on the roller. Begin the position by sitting up tall on your roller. Then on an exhale sink your tummy, and roll your body back onto the roller (both feet on the floor). Adjust your body if needed, so that your head and tail bone are both on the roller. Place your hands on either side of the roller. Point your toes. On an exhale pull from your abs to bring one leg into tabletop. Lower. Alternate. Move with your breathe. Inhale lower, exhale bring to tabletop. Keep hips, core and back stable. Please see this exercise and more at PilatesDigest.com.
Self Massage on the Roller (Myofascial Release)
I have my own roller at home and it's great not only for a great ab workout, but also self massage. You use your body weight to roll out your hamstrings, quads and calves. This article on Sports Fitness Advisor website explains more and also has some illustrated examples 'moves' for roller self massage.
Where to buy a roller?
I got my roller at Balanced Body Pilates. I just have the white one, you can buy a firmer one if you'd like. You can also find rollers at specialty running stores in your area.