Exercise of the Month: Hip Rolls

Targets rectus abdominus, obliques & hip extensors


  • Supine (lying on your back) on a Mat with pelvis and spine in neutral position neither arched nor flattened. Knees flexed, feet hip-distance. Arms long by your sides, palms down. Scapulae stabilized.


  • INHALE to prepare
  • EXHALE Starting from the tailbone, slowly and sequentially peel your spine off the Mat until hips are lifted and weight is resting on mid-upper thoracic spine (between the shoulder blades). Extend hip joints without allowing lumbar to extend beyond neutral.        
  • INHALE Hold position and tighten abdominal muscles
  • EXHALE Starting from the thoracic (top of your spine), slowly return to the Mat one vertebrae at a time, lowering to starting position, returning to neutral

    Complete 5-8 repetitions

Remember to start your workout with a warmup routine.
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This exercise is an excerpt from the Matwork Easy Start Poster. Find more exercises in the STOTT PILATES Manual Library comprised of 10 titles that document the entire STOTT PILATES exercise repertoire.

CAUTION: Please note the following important cautions before attempting STOTT PILATES exercises. Consult with your doctor before beginning this or any other exercise program, as not all exercises are suitable for everyone. This or any other exercise program may result in injury.

If you experience pain or discomfort during exercise, stop immediately and consult your doctor. To reduce risk of injury, never force or strain during exercise.

STOTT PILATES videos and manuals are sold without warranties or guarantees of any kind. The creators, producers, performers, participants and distributors cannot guarantee their suitability and safety for each individual.

Any liability, loss or damage in conjunction with any use of this program including but not limited to, any liability, loss or damage resulting from the performance of the exercises demonstrated, or the advice and information given here is expressly disclaimed.