Gain Abdominal Strength for Sit-Ups and Pilates Matwork with the Half-Sit Back Exercise

By Deb Dodge

One of the biggest challenges for beginner (and sometimes) experienced Pilates students is being able to easily execute a full straight legged sit-up on the Pilates Mat exercises the Roll-Up and Neck Pull.
This modified ½ sit-back exercise is a great one to help gain strength and mobility to roll backwards to the mat with control, AND be able to efficiently roll back up to a sit – articulating through the spine and using the abs.
Discover fitness tips on how to execute a great half-sit back, and how this exercise can help strengthen your abs and improve your core fitness.

1. Sit on the floor with your knees bent and feet flat.  You are sitting on your sitz bones  Place your hands at the back of each thigh with your elbows bent  and sit up as tall as you can.
2. Holding onto your thighs with your elbows bent, inhale then exhale to hollow out your abdominals and slowly curl and lengthen the low back toward the floor until your arms are straight.  Keep the muscles at the front of the hip relaxed.
3. Inhale and pause
4. Exhale, as you keep your abdominals scooped, bend your elbows to assist the roll up back onto your sitz bones in the starting position.
5. If you feel strain in your low back, stop!  This exercise in not appropriate for those suffering from specific back issues or osteoporosis.  Please contact a qualified Pilates instructor for modifications to this exercise.