By Jane McGuire

Copyright tomsguide

Skip to main content

Tom’s Guide

Newsletters

View Profile

Search Tom’s Guide

You May Like

Ditch the planks — this exercise improves your balance and spine mobility, all while strengthening your core

A Pilates teacher says the Pilates roll-down is the ‘best 2-minute reset for your spine,’ and it’s simple for beginners

Get a stronger core, firmer glutes, and a more mobile spine with these 10 Pilates exercises

Phone Insights

Phone Best Picks

Phone Deals

Phone Face-Offs

Phone How-Tos

Phone Reviews

Network Carriers

Android Phones

Google Phones

Motorola Phones

OnePlus Phones

Samsung Phones

Nothing Phone

TV Best Picks

TV Face-Offs

Audio Insights

Audio Best Picks

Audio Deals

Audio Face-Offs

Audio How-Tos

Audio Reviews

Over-Ear Headphones

Bluetooth Speakers

Smart Speakers

TV & Audio Brands

Entertainment

Streaming Devices

Prime Video

Paramount Plus

PlayStation

Handheld Gaming

Gaming Peripherals

Connections

Computing Insights

Computing Best Picks

Computing Deals

Computing Face-Offs

Computing How-Tos

Computing News

Computing Reviews

VPN Best Picks

VPN Face-Offs

VPN How-Tos

VPN Reviews

Operating Systems

Identity Theft Protection

Parental Controls

Malware & Adware

Virtual Reality

Augmented Reality

Smart Glasses

Chromebooks

Gaming Laptops

Apple Desktops

Gaming Desktops

Android Tablets

Computing Brands

AI Insights

AI Best Picks

AI Face-Offs

Google Gemini

Apple Intelligence

Mattress Best Picks

Mattress Deals

Mattress Face-Offs

Mattress How-Tos

Mattress News

Mattress Reviews

Mattress Care

Mattress Toppers

Pillows & Bedding

Smartwatches

Fitness Trackers

Smart Rings

Apple Watch

Home Insights

Home Best Picks

Home Face-Offs

Home How-Tos

Home Reviews

Home Topics

Home Appliances

Home Office

Home Security

Home Brands

Popular Brands

View Phones

Phone Insights

Phone Best Picks

Phone Deals

Phone Face-Offs

Phone How-Tos

Phone Reviews

Network Carriers

View Network Carriers

Android Phones

View Android Phones

Google Phones

Motorola Phones

OnePlus Phones

Samsung Phones

Nothing Phone

TV Best Picks

TV Face-Offs

Audio Insights

View Audio Insights

Audio Best Picks

Audio Deals

Audio Face-Offs

Audio How-Tos

Audio Reviews

Headphones

View Headphones

Over-Ear Headphones

View Speakers

Bluetooth Speakers

Smart Speakers

TV & Audio Brands

Entertainment

View Entertainment

View Streaming

Streaming Devices

Prime Video

Paramount Plus

View Gaming

PlayStation

Handheld Gaming

Gaming Peripherals

Word Games

Connections

View Computing

Computing Insights

Computing Best Picks

Computing Deals

Computing Face-Offs

Computing How-Tos

Computing News

Computing Reviews

VPN Best Picks

VPN Face-Offs

VPN How-Tos

VPN Reviews

View Hardware

View Software

Operating Systems

View Security

Identity Theft Protection

Parental Controls

Malware & Adware

View VR & AR

Virtual Reality

Augmented Reality

Smart Glasses

View Laptops

Chromebooks

Gaming Laptops

View Desktops

Apple Desktops

Gaming Desktops

View Tablets

Android Tablets

Computing Brands

AI Insights

AI Best Picks

AI Face-Offs

AI Engines

Google Gemini

Apple Intelligence

View Wellness

Mattresses

View Mattresses

Mattress Best Picks

Mattress Deals

Mattress Face-Offs

Mattress How-Tos

Mattress News

Mattress Reviews

Mattress Care

Mattress Toppers

Pillows & Bedding

View Fitness

Smartwatches

Fitness Trackers

Smart Rings

Apple Watch

Home Insights

Home Best Picks

Home Face-Offs

Home How-Tos

Home Reviews

Home Topics

Home Appliances

Home Office

Home Security

View Outdoors

Home Brands

Popular Brands

Exclusive Apple Interview

iPhone 17 Pro
Wordle Today
Best laptops

Best Mattress

Don’t miss these

Ditch the planks — this exercise improves your balance and spine mobility, all while strengthening your core

A Pilates teacher says the Pilates roll-down is the ‘best 2-minute reset for your spine,’ and it’s simple for beginners

Get a stronger core, firmer glutes, and a more mobile spine with these 10 Pilates exercises

This 30-minute Pilates workout strengthens the whole body and improves your mobility — and you don’t need any kit to do it

Goodbye, sit-ups! I’m doing the ‘corkscrew’ exercise to sculpt strong abs — and you should too

Forget crunches — a Pilates instructor shares 9 exercises to target your deep core

I swapped my usual core workout for this 25-minute Pilates session — here’s what happened

Forget burpees —the ‘Pilates burpee’ is beginner-friendly and low-impact (and you’ll love it)

I’ve been doing this 7-minute Pilates routine for tight hips at the end of the day — and I’m hooked

Ditch the weights! This no-equipment Pilates calisthenics workout tones your ENTIRE body

I swapped crunches for standing abs — and my core has never been stronger

No, not kegels — this deep core routine will strengthen your abs and pelvic floor

I Did the Hip Airplane Exercise For a Week to Improve My Hip Mobility — Here’s What Happened

A Pilates instructor’s 8-minute secret to building stronger abs (no gym required)

This plank variation worked my hamstrings, abs, and pelvic floor — here’s why I recommend it

I did the Pilates ‘roll like a ball’ exercise for a week, and my mobility improved in a way I didn’t expect

Jane McGuire

16 September 2025

Here’s how to do the move

When you purchase through links on our site, we may earn an affiliate commission. Here’s how it works.

(Image credit: Shutterstock)

The Pilates roll like a ball exercise sounds fun, and it really is. How many times, as an adult, have you grabbed one of the best yoga mats and rolled back and forth? Probably not many, and me neither, until I added this exercise to my routine for a week.

This exercise looks simple, but when done correctly, you’ll be working your core muscles hard to keep your body in a rounded shape as you roll. Read on to find out more about the Pilates roll like a ball exercise, plus the surprising mobility benefit I noticed after doing this exercise for a week.
As a reminder, if you’re new to exercise or you’re returning to exercise following an injury, it’s always worth checking with your doctor before taking on a new routine. The same applies if you’re pregnant or recently postpartum.

You may like

Ditch the planks — this exercise improves your balance and spine mobility, all while strengthening your core

A Pilates teacher says the Pilates roll-down is the ‘best 2-minute reset for your spine,’ and it’s simple for beginners

Get a stronger core, firmer glutes, and a more mobile spine with these 10 Pilates exercises

What is the Pilates roll like a ball exercise?

How to Perform ‘Rolling Like A Ball’ in Pilates | The Right Way | Well+Good – YouTube

The exercise gets its name from the movement your body makes. It’s a classic Pilates exercise that works on your core and spine mobility. Here’s how to do it with good form:

Start by sitting on your yoga mat and hugging your legs into your chest with your hands on your shins.
Open your knees and tuck your chin to your chest.
Lift your feet a few inches off the ground and balance before rolling back onto your shoulder blades and back up into a seated position.
As you get more advanced, you can roll further back than your shoulder blades.
This move is all about keeping the balance in your core. Beginners can start with just balancing on the mat without the roll. Try to inhale as you roll back, and exhale as you roll up.
I did the Pilates roll like a ball exercise for a week, and my mobility improved in a way I didn’t expect
As I recover from a week off exercise with the flu, I found my lower back was feeling stiff and uncomfortable. It could be the hours spent horizontally recovering, or the fact that I hadn’t moved much, but I decided to add some gentle exercise back into my mornings, before my toddler woke up.
As well as some simple Pilates core exercises, I finished my five-minute session rolling like a ball. Here’s what happened:

Sign up to get the BEST of Tom’s Guide direct to your inbox.
Get instant access to breaking news, the hottest reviews, great deals and helpful tips.
Contact me with news and offers from other Future brandsReceive email from us on behalf of our trusted partners or sponsorsBy submitting your information you agree to the Terms & Conditions and Privacy Policy and are aged 16 or over.
It mobilized my lower back
While you’re rolling, you’re giving your spine a gentle massage during this exercise. This can help increase the flexibility of your spine and release any tension you might be holding in your back. It’s particularly beneficial if you spend a lot of time sitting down, as you’re likely to be stiff.
As well as the immediate release, I know that over time, Pilates exercises like this one will target the deep core muscles used to help stabilize the spine. Strengthening these muscles can reduce lower back pain.
It helped me focus on my balance and breath
As mentioned above, this exercise forces your core to work hard to keep you balanced, and stop you from rolling to one side, or too far back. I had to really focus on keeping my tummy tucked into my spine, and breathing in as I rolled back and out as I came back up. I’d close my eyes, and repeat this rolling 10-15 times.
I found this mind-body connection was a great way to start my day, and a moment of calm before the chaos of breakfast and the daycare run began. Mastering this exercise is a great step if you are looking to get into Pilates, but even if you’re not, I encourage you to get up from your chair and try rolling — your spine will thank you for it!
Follow Tom’s Guide on Google News, or add us as a preferred source, to get our up-to-date news, analysis, and reviews in your feeds. Make sure to click the Follow button!
More from Tom’s Guide

No, not planks — I swapped them for Pilates push-ups, and my core and arms feel strong and stable
No, not sit-ups — strength and conditioning coach says ‘this is the best abs exercise you’re probably not doing’
I tried slow running every day for 2 weeks, and I’m hooked

Today’s best Apple Watch 11 deals

Apple Watch 11

$399Preorder
See all prices

We check over 250 million products every day for the best prices

Jane McGuire

Social Links Navigation
Fitness editor

Jane McGuire is Tom’s Guide’s Fitness editor, which means she looks after everything fitness related – from running gear to yoga mats. An avid runner, Jane has tested and reviewed fitness products for the past five years, so knows what to look for when finding a good running watch or a pair of shorts with pockets big enough for your smartphone. When she’s not pounding the pavements, you’ll find Jane striding round the Surrey Hills, taking far too many photos of her puppy.

You must confirm your public display name before commenting

Please logout and then login again, you will then be prompted to enter your display name.

Ditch the planks — this exercise improves your balance and spine mobility, all while strengthening your core

A Pilates teacher says the Pilates roll-down is the ‘best 2-minute reset for your spine,’ and it’s simple for beginners

Get a stronger core, firmer glutes, and a more mobile spine with these 10 Pilates exercises

This 30-minute Pilates workout strengthens the whole body and improves your mobility — and you don’t need any kit to do it

Goodbye, sit-ups! I’m doing the ‘corkscrew’ exercise to sculpt strong abs — and you should too

Forget crunches — a Pilates instructor shares 9 exercises to target your deep core

Latest in Fitness

Get a stronger core, firmer glutes, and a more mobile spine with these 10 Pilates exercises

This secret iOS 26 update is a game-changer for workouts on your Apple Watch

Bored with the gym? These 3 gadgets are game changers for my motivation

Protein and muscle health expert debunks the 30/30 rule, and says this is what matters most

Research shows back pain’s worst enemy is walking this many minutes a day — here’s why

I’ve had two hip replacements — here’s the exact mobility workout I used to get my strength back

Latest in Features

I did the Pilates ‘roll like a ball’ exercise for a week, and my mobility improved in a way I didn’t expect

Upgrading to watchOS 26? Try these 7 Apple Watch features first

macOS Tahoe is live now: 5 features to try first

I toured Apple’s secret audio lab to see how it built and perfected the AirPods Pro 3

iPhone 17 delays — how long will you have to wait if you order today?

I spent a week testing this new AI learning tool — and now it’s replacing ChatGPT

LATEST ARTICLES

Bose Smart Soundbar vs Polk Audio Signa S4: Which mid-range soundbar is for you?

Amazon Device & Services Event 2025: Date, time, and what we expect to see

Samsung Galaxy S26 may not come with this much-needed battery upgrade — and I can’t believe this is happening again

I ditched my TV for this portable projector with a massive 150-inch picture for a week — here’s how it went

Starz just dropped one of the best streaming deals ever — grab a 12-month subscription for $23 right now

Tom’s Guide is part of Future US Inc, an international media group and leading digital publisher. Visit our corporate site.

Terms and conditions

Contact Future’s experts

Privacy policy

Cookies policy

Accessibility Statement

Advertise with us

Future US, Inc. Full 7th Floor, 130 West 42nd Street,

Please login or signup to comment

Please wait…