I did the Pilates 'roll like a ball' exercise for a week, and my mobility improved in a way I didn’t expect

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Here’s how to do the move

a woman sat on a Pilates ball
(Image credit: Shutterstock)

The Pilates roll like a ball exercise sounds fun, and it really is. How many times, as an adult, have you grabbed one of the best yoga mats and rolled back and forth? Probably not many, and me neither, until I added this exercise to my routine for a week.

This exercise looks simple, but when done correctly, you’ll be working your core muscles hard to keep your body in a rounded shape as you roll. Read on to find out more about the Pilates roll like a ball exercise, plus the surprising mobility benefit I noticed after doing this exercise for a week.

As a reminder, if you’re new to exercise or you’re returning to exercise following an injury, it’s always worth checking with your doctor before taking on a new routine. The same applies if you’re pregnant or recently postpartum.

What is the Pilates roll like a ball exercise?

How to Perform 'Rolling Like A Ball' in Pilates | The Right Way | Well+Good - YouTube How to Perform 'Rolling Like A Ball' in Pilates | The Right Way | Well+Good - YouTube
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The exercise gets its name from the movement your body makes. It’s a classic Pilates exercise that works on your core and spine mobility. Here’s how to do it with good form:

  • Start by sitting on your yoga mat and hugging your legs into your chest with your hands on your shins.
  • Open your knees and tuck your chin to your chest.
  • Lift your feet a few inches off the ground and balance before rolling back onto your shoulder blades and back up into a seated position.
  • As you get more advanced, you can roll further back than your shoulder blades.

This move is all about keeping the balance in your core. Beginners can start with just balancing on the mat without the roll. Try to inhale as you roll back, and exhale as you roll up.

I did the Pilates roll like a ball exercise for a week, and my mobility improved in a way I didn’t expect

As I recover from a week off exercise with the flu, I found my lower back was feeling stiff and uncomfortable. It could be the hours spent horizontally recovering, or the fact that I hadn’t moved much, but I decided to add some gentle exercise back into my mornings, before my toddler woke up.

As well as some simple Pilates core exercises, I finished my five-minute session rolling like a ball. Here’s what happened:

It mobilized my lower back

While you’re rolling, you’re giving your spine a gentle massage during this exercise. This can help increase the flexibility of your spine and release any tension you might be holding in your back. It’s particularly beneficial if you spend a lot of time sitting down, as you’re likely to be stiff.

As well as the immediate release, I know that over time, Pilates exercises like this one will target the deep core muscles used to help stabilize the spine. Strengthening these muscles can reduce lower back pain.

It helped me focus on my balance and breath

As mentioned above, this exercise forces your core to work hard to keep you balanced, and stop you from rolling to one side, or too far back. I had to really focus on keeping my tummy tucked into my spine, and breathing in as I rolled back and out as I came back up. I’d close my eyes, and repeat this rolling 10-15 times.

I found this mind-body connection was a great way to start my day, and a moment of calm before the chaos of breakfast and the daycare run began. Mastering this exercise is a great step if you are looking to get into Pilates, but even if you’re not, I encourage you to get up from your chair and try rolling — your spine will thank you for it!

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Jane McGuire
Jane McGuire
Fitness editor

Jane McGuire is Tom's Guide's Fitness editor, which means she looks after everything fitness related - from running gear to yoga mats. An avid runner, Jane has tested and reviewed fitness products for the past five years, so knows what to look for when finding a good running watch or a pair of shorts with pockets big enough for your smartphone. When she's not pounding the pavements, you'll find Jane striding round the Surrey Hills, taking far too many photos of her puppy. 

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