{"id":342,"date":"2011-03-30T14:25:12","date_gmt":"2011-03-30T14:25:12","guid":{"rendered":"http:\/\/sanctuarypilates.com\/?p=342"},"modified":"2013-04-28T14:25:58","modified_gmt":"2013-04-28T14:25:58","slug":"how-to-do-a-pilates-roll-up","status":"publish","type":"post","link":"http:\/\/sanctuarypilates.com\/?p=342","title":{"rendered":"How to do a Pilates roll-up!"},"content":{"rendered":"<p>Try a Pilates roll-up! Start by lying on your back with your legs extended long on the mat and your feet flexed.\u00a0 Initiate the roll-up with the top of your skull.\u00a0 Nod and curl your head and shoulders off of the mat continuing by peeling up one vertebrae at a time while reaching your arms long along the ground until you are fully seated and reaching long over your legs.\u00a0 Engage your transverse abdominus (your deepest abs) by pulling your belly button back towards your spine throughout the entire exercise (especially when it feels most difficult).\u00a0 Reverse the motion to roll back down, laying down one vertebrae at a time back on to the mat until your head finally reaches the ground. Repeat 6-8 times. Enjoy!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Try a Pilates roll-up! Start by lying on your back with your legs extended long on the mat and your feet flexed.\u00a0 Initiate the roll-up with the top of your skull.\u00a0 Nod and curl your head and shoulders off of the mat continuing by peeling up one vertebrae at a time while&#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0},"categories":[20],"tags":[],"_links":{"self":[{"href":"http:\/\/sanctuarypilates.com\/index.php?rest_route=\/wp\/v2\/posts\/342"}],"collection":[{"href":"http:\/\/sanctuarypilates.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/sanctuarypilates.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/sanctuarypilates.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/sanctuarypilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=342"}],"version-history":[{"count":1,"href":"http:\/\/sanctuarypilates.com\/index.php?rest_route=\/wp\/v2\/posts\/342\/revisions"}],"predecessor-version":[{"id":343,"href":"http:\/\/sanctuarypilates.com\/index.php?rest_route=\/wp\/v2\/posts\/342\/revisions\/343"}],"wp:attachment":[{"href":"http:\/\/sanctuarypilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=342"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/sanctuarypilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=342"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/sanctuarypilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=342"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}