Hip Rolls

Hip Rolls are a basic Pilates exercise that focuses on improving spinal flexibility, strengthening core muscles and increasing body awareness. This exercise helps release tension in the back and strengthens the deep stabilizing muscles, which are essential for a healthy posture and movement pattern.

Correct Execution of Hip Rolls

Follow these steps to perform the exercise correctly:

  1. Lie on your back on a mat with your knees bent and your feet flat on the floor, hip-width apart.
  2. Place your arms at your sides with your palms facing down.
  3. Engages the core muscles by pulling the navel in towards the spine.
  4. Inhale deeply to prepare for the movement.
  5. Exhale slowly and begin to roll the pelvis upwards by lifting the tailbone off the mat.
  6. Continue to roll up the spine segment by segment until the weight rests on the shoulder blades and the body forms a diagonal line from knees to shoulders.
  7. Hold the position for a moment and inhale deeply.
  8. Exhale and slowly roll the spine back down, starting from the upper back and moving down until the pelvis rests on the mat in a neutral position.
  9. Repeat the exercise 5-8 times, focusing on a controlled and fluid movement.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Overextension of the back: Avoid lifting the hips too high, which can lead to overextension of the lower back. Keep a straight line from knees to shoulders.
  • Uneven weight distribution: Make sure the weight is evenly distributed on both feet and shoulders to maintain balance and stability.
  • Fast movements: Perform the exercise slowly and controlled to maximize muscle activation and avoid injury.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Place a pillow under your head for extra support and perform the exercise with less range of motion if that feels more comfortable.
  • Advanced: Increase the challenge by lifting one leg while keeping your hips lifted, then switch legs.

Number of Repetitions and Sets

Perform 2-3 sets of 5-8 repetitions, depending on your level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale deeply to prepare for the movement and exhale slowly as you roll up the spine. Inhale again in the top position and exhale as you roll down. Controlled breathing helps to maintain the rhythm and stability of the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing Hip Rolls:

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