Why the Pilates Roll-Up Is So Hard (and What It Says About Your Core Strength)
- GrumpyJogger
- May 5
- 6 min read
After years of working as a Pilates instructor, I can confidently say that there’s one coveted exercise nearly everyone wants to master, but many find it incredibly difficult: the full Roll-Up.
I have noticed that some clients can smoothly roll back from a seated position down to the mat, but coming back up with control and grace is where the struggle begins (and frustration often follows).
If you've ever struggled with this movement, you might be wondering why it feels so difficult, especially when it seems like others can do it with ease. The challenge in Pilates roll-up often lies deep in your core strength, specifically in a muscle called the transversus abdominis (TA).
In this article, we’ll explore the importance of the TA, how it impacts the Roll-Up, and what you can do to activate and strengthen it for smoother, more controlled movement. We’ll also dive into other factors, like spine mobility, hip flexor dominance, and breath control, that may be holding you back.
Side note: Do we really need to perform a Roll-Up? Not necessarily. But achieving it feels amazing, and it’s a sign of true spinal mobility and core strength. Plus, it teaches valuable movement control that carries over into other exercises.
First things first, what is the Transversus Abdominis (TA)?
You don’t need to memorise anatomy charts, but understanding where this muscle lives and what it does can help you activate it more effectively.
The TA is the deepest layer of abdominal muscles. Think of it like a corset wrapped around your waist. Unlike the "six-pack" muscle (rectus abdominis), the TA isn’t responsible for big movements. Instead, it stabilises your spine and pelvis, especially during flexion, extension, or rotation. It’s a foundational muscle for all Pilates exercises. Without proper TA engagement, movements like the Roll-Up lose their control and fluidity.
What your deep core has to do with this classic Pilates move
In a proper Roll-Up, the goal is to articulate the spine one vertebra at a time, from lying flat to sitting tall. This requires deep core connection and precise control.
The TA’s main job here is to stabilise the pelvis and lumbar spine as the movement begins. If the TA isn’t doing its job, the spine can’t articulate properly, and other muscles start to overcompensate.
What Happens When the TA Is Weak or Underactive:
Hip flexors take over. Without strong core support, muscles like the psoas try to do the work, which can cause tension in the lower back or cause the legs to lift off the mat.
Jerky, momentum-driven movements. If you can't initiate the movement with your core, you might use your arms or throw your torso forward.
Poor spinal articulation. Instead of peeling off the mat smoothly, the spine moves in chunks or not at all.
Compensation patterns. The neck, shoulders, or superficial abdominals might take over, leading to strain or bad movement habits.
The Role of Spine Mobility in a Roll-Up
A mobile spine is essential for a successful Roll-Up. You need flexibility through the thoracic (mid-back) and lumbar (lower-back) regions to articulate vertebra by vertebra. If your spine is stiff, the Roll-Up becomes a jerky, inefficient movement. You might over-round the shoulders or arch the back just to get up. How to Improve Spine Mobility?
Cat stretch for segmental movement.
Spinal twists for thoracic rotation.
Foam rolling to release tight fascia.
Why your hip flexors may be doing too much work
If you sit a lot or have tight hips, your hip flexors may be overactive. In a Roll-Up, they might dominate the movement and bypass the core. Instead of initiating from the abdominals, the psoas pulls the legs and pelvis, arching the lower back. This not only makes the movement harder, but also increases the risk of discomfort. Tips to overcome this challenge:
Stretch the hip flexors regularly.
Strengthen the glutes and deep core.
Practice relaxing the thighs during core exercises.
Mastering TA activation: The key to smooth spinal flexion
If you struggle with the Roll-Up, start by "waking up" the TA. Here are some techniques:
TA activation (no movement)
Lie on your back with your knees bent. Inhale to prepare, then exhale and gently draw your navel toward your spine. Imagine tightening a corset around your waist. Keep your pelvis stable and avoid pressing the lower back into the mat.
Core-connected breathing
Use your breath. Exhale as you imagine the corset tightening around your waist. This breath-driven core engagement supports proper TA activation.
Simplified movements
Start with simpler exercises like dead bug, toe taps, half roll-back, ab prep / partial roll-ups. These drills teach your body to engage the core before progressing to full roll-ups.
Use support tools
If needed, use a strap or towel around your feet or upper back and head to help you control the movement without using momentum.
Gradual progression
Progress slowly and build up core strength with foundational Pilates exercises like Planks or The Hundred before attempting advanced variations.
Breathing, mind-body connection and control: Other pieces of the puzzle
Breath control
Holding your breath or exhaling too late can limit core engagement. Learn to exhale during the flexion phase for maximum support.
Neck tension
Pulling from the head or neck can strain the cervical spine and disrupt movement flow. Initiate with a small head nod and focus on core activation to ensure the movement is initiated with the correct muscles.
Leg position and tension
Tight hamstrings or gripping quads can tilt the pelvis prematurely or block movement. Try relaxing your legs and avoid over-bracing.
Mind-muscle connection
Some people simply lack awareness of what segmental movement feels like. Slow down and focus on each part of the spine.
Fear or protective bracing
If you’ve had back pain or an injury, you may unconsciously guard or avoid spinal flexion. This tension blocks TA activation and hinders progress.
To sum it all up, the Roll-Up is a beautiful, challenging exercise that teaches control, mobility, and strength. But it’s not just about power, it’s about precision. By activating the TA, improving spine flexibility, and balancing hip flexor engagement, you can move with more ease and less strain.
So next time you find yourself stuck mid-roll, remember: it’s not a failure - it’s feedback. With consistent practice and focused attention, the Roll-Up is absolutely within reach.
Other Challenging Pilates Exercises
The Roll-Up is definitely one of the most coveted and frustrating exercises in Pilates (especially among beginners and intermediate clients). It looks simple, requires no equipment, and seems like something everyone should be able to do… until they try.
However, it’s far from the only one that reveals movement patterns, limitations, and strengths. In fact, several other exercises are equally iconic and just as commonly misinterpreted or performed incorrectly. These moves often serve as milestones for practitioners, and as instructors, they give us valuable insight into what the body needs.
Teaser – Arguably the most iconic Pilates move. It looks graceful and effortless when
done well, but requires full-body coordination, core control, and balance. Most people struggle to find the lift and length without straining.
Short spine / Long spine on the reformer – Loved for the deep stretch and spinal articulation, but often rushed or done with poor control. These exercises demand precise timing and core engagement to be effective and safe.
Sidekick series – Deceptively simple. It exposes weaknesses in hip stability, pelvic control, and lateral core strength, especially when performed with proper alignment and minimal compensation.
Hundred – A classical staple. Many people dread it or breeze through it without understanding the point: it trains breath control, endurance, and sustained abdominal activation.
Swan and extension work – Frequently overlooked, yet essential in today’s flexion-dominant lifestyles. This work helps restore balance, open the front body, and build strength in the often-neglected posterior chain, aka the back of your body.
Roll-over – My personal favourite. (If you've ever been to my mat Pilates class, you know how much I like it ;)) It challenges flexibility, core control, and pelvic stability. It’s often intimidating because it demands both strength and mobility while controlling movement in an inverted position. For many, it’s a leap beyond the Roll-Up in terms of coordination and control.
Struggling with Roll-Ups? Let’s fix that together
If you’re struggling with the Roll-Up (or simply want to move better and feel stronger), I’d love to help. I offer private sessions, both in-person and online, where we break down the movement, assess your challenges, and create a personalised plan to build strength, mobility, and confidence.
Whether you’re a beginner or refining your technique, you’ll get expert guidance tailored to your needs. Reach out via email, website contact form, or comment below to ask questions or book a session!
#PilatesInstructorTips #PilatesForCoreStrength #RollUpChallenge #TransversusAbdominis #DeepCoreActivation #SpinalMobilityMatters #PilatesExplained #WhyPilatesWorks #PilatesEducation #CoreControl #PilatesForBackHealth #MovementMatters #PilatesForBeginners #PilatesProgression #FunctionalCoreTraining #Core #CoreOnlineCoaching #PilatesOnline #PilatesTraining #CoreTraining #CoreWorkout
Comentários