Whether you are a dedicated pilates fan, or you have spent years avoiding core-strengthening exercises, the pilates half roll down is a fantastic exercise for beginners and even for the most experienced pilates fan. This exercise is a great way to create stronger core muscles, a smaller waistline and increased range of motion. The focus and method of any pilates practice is geared to achieve structural alignment, and this exercise can lead to a decrease in body aches caused by weak abdominal muscles and tight back.

It is good to note that each exercise in the pilates repertoire is designed to work the whole body (rather than isolating and fatiguing muscles as many gym-based workouts do). A typical session is designed to move the spine in every possible direction. The half roll down focuses on flexing the spine (bending forward).

In order to work the body’s core, or torso, evenly, it is recommended to combine extension (arching the upper back) work with the half roll down in order to create balance and symmetry in the body.