Looking to improve your core strength and boost spinal mobility? The Roll Down and Press Up are two simple yet powerful exercises that can help. These Pilates-inspired movements promote flexibility, control, and body awareness—perfect for anyone wanting to feel stronger and more mobile.
🌀 Roll Down
A great way to release tension in your back and stretch your spine.
How to do it:
- Stand tall, feet hip-width apart, arms relaxed at your sides.
- Inhale deeply.
- As you exhale, slowly tuck your chin to your chest.
- Roll down through your spine one vertebra at a time, letting your arms hang freely.
- Pause at the bottom, keeping your neck and shoulders relaxed.
- Inhale again.
- Exhale and slowly roll back up, stacking your spine bit by bit until you’re standing tall.
🧘♀️ Press Up
A gentle back extension to open the chest and strengthen your core.
How to do it:
- Lie face down on your mat with hands under your shoulders, legs extended.
- Engage your core and glutes.
- Press through your hands to lift your chest, keeping hips grounded.
- Gaze forward gently, opening through the front of your body.
- Lower back down slowly and with control.
✅ Tips for Success
- Move with intention and control—don’t rush.
- Sync your breath with your movement.
- Aim for 5–8 reps of each exercise.
In just a few minutes, these two moves can help you build core strength, release back tension, and improve mobility. Add them to your daily routine for long-term benefits!
#FitnessTips #Mobility #CoreStrength #PilatesBasics
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