If you think Pilates is easy, then you clearly haven’t tried the “rolling like a ball” series. Pilates exercises are especially known for engaging the deep core muscles, but this specific movement combo takes that challenge up a notch. By layering curls, leg extensions, balance work, and full-body rolling, this is a great way to test your core strength and coordination from head to toe. The goal isn’t to move as quickly as possible, but rather to maintain tension through your abs and control each transition. By the time you reach the final jump, you’ll understand why Pilates can prove to be just as tough as any heavy lifting or HIIT workout.
“For middle-aged men, this exercise will build isometric abdominal control and endurance, movement patterning and control utilizing the whole body, explosive movements with the jumps, and the ability to direct the torso completely throughout the exercise,” says Julie Erickson, Pilates instructor and founder of Endurance Pilates.
Learn all the steps to properly execute it below, along with benefits, progressions, and ways to modify.
How to Do the Roll Like a Ball Challenge
- Lie on your back with your knees pulled into your chest, knees apart and feet together. Stack your palms behind your head to support your skull, with your elbows slightly forward.
- Lift your head and shoulders, focusing on the bend at the bottom ribs. Stretch your tailbone away, then lift your hips off the floor, bringing both ends toward each other while creating length through the spine. Repeat 10 times, then hold your hips lifted and increase the curl at the bottom ribs for a count of three. Repeat 3 times before rocking up to a seated position with your feet lifted.
- From the seated ball position, lift your arms to a 90-degree angle, with elbows just above your knees and feet hovering. Draw your knees toward your elbows, then extend your legs until your toes tap the mat. Repeat 5 times.
- Extend your legs into a V-seat with your arms reaching toward your toes, then return to the ball position. Repeat five times. Combine both movements for 5 reps, finishing with your elbows on your knees.
- Maintain the ball position, pulling your abs in and curling both ends toward each other to initiate a controlled rock back. Keep your elbows on your knees and feet lifted, pausing at the top and on the way back for a count of “ABC.” Repeat 5 times.
- On the last rep, hold your ankles and curl into a tight seated ball. Roll back and up, cross your ankles, and jump to standing, reaching for the ceiling. Lower back into your ball position without using your hands and repeat 5 times.
Benefits
This advanced Pilates series strengthens the deep core muscles while challenging balance, coordination, and spinal control. The combination of curls, leg extensions, and controlled rolling movements builds core endurance and body awareness, while the final jumps add a touch of explosive power.
For middle-aged men, priming such undertrained skills helps support better movement quality, stability, and balance during everyday activities and other workouts. Building core strength and balance is also increasingly important with age, helping you stay capable and confident as you get older.
Progressions and Modifications
If you’re having a tough time with the series as is, modify it by keeping your head and shoulders on the mat during the opening curls, bending your knees during the leg extensions, or keeping your feet on the floor during the seated movements. You can also skip the jump at the end and just stand up with a calf raise at the top.
To make the series even more challenging, focus on slowing down each movement while still maintaining control, especially during the roll backs and V-seat extensions.
Experts
- Julie Erickson, Pilates instructor and founder of Endurance Pilates
