The exercise Pilates instructor Olha Levchuk recommends is the Pilates roll-up: a slow, controlled movement that takes you from lying on your back to sitting, then back down again. In an interview with Tom’s Guide, Levchuk says it works spinal articulation and hamstring flexibility alongside the core. That is her expert recommendation, not a clinical finding that the roll-up is best for everyone.
What is the Pilates roll-up?
The roll-up is a mat exercise in which you gradually lift your upper body from the floor, reach toward your feet, and reverse the movement to lie back down. Its defining feature is controlled, sequential movement through the spine rather than using momentum to sit up.
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Levchuk says the movement engages the transverse abdominis, obliques, and rectus abdominis, while the forward reach also involves the hamstrings, calves, and back muscles. Those are her reported explanations of the exercise; the available sources do not quantify its effects in a trial.
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McGuire’s Tom’s Guide article describes the following sequence. These cues are not necessarily suitable for every body or health condition.
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- Lie on your back with your legs long, heels pressing into the floor, arms extended overhead, and core engaged.
- Inhale. As you exhale, lift your arms, tuck your chin, and raise your head, neck, and shoulders.
- Continue peeling your spine from the mat one vertebra at a time, reaching your arms toward your toes while keeping your heels in contact with the floor.
- Pause in a C-curve, then slowly reverse the movement, lowering your spine back to the mat with control.
The goal is a smooth, deliberate sequence, not a fast sit-up. If you cannot maintain control or the movement is uncomfortable, do not force the range; ask a qualified instructor or clinician about an appropriate variation.
Why the recommendation changes with age in Levchuk’s advice
Levchuk frames exercise priorities by decade in the interview. These are her recommendations, not a rigid timetable or an official age-based prescription.
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| Age range | Priority Levchuk suggests |
|---|---|
| 40s | Posture and alignment, including work to open the shoulders and chest. |
| 50s | Strength and endurance. |
| 60s | Balance and stability. |
The roll-up fits the mobility-and-core question, but no single movement addresses every fitness need. UK Chief Medical Officers’ guidance provides a broader weekly framework:
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- For adults aged 19–64, do muscle-strengthening activity on at least two days a week and aim for 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous activity, or a combination.
- For adults 65 and over, the guidance includes strength, balance, and flexibility activity on at least two days a week, with moderate aerobic activity built up gradually toward 150 minutes a week. It also recommends weight-bearing activity for bone health.
These are public-health activity targets, not evidence that the roll-up meets them. The UK Chief Medical Officers’ guidance also advises adults to do activities that develop or maintain strength in the major muscle groups. The World Health Organization’s overview sets out global evidence-based recommendations across age groups and populations.
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When to modify the movement or get individual advice
The roll-up involves spinal flexion, so age alone is not enough to determine whether it is a good choice. Health history, comfort, ability, goals, and supervision all matter. Tom’s Guide advises beginners, pregnant or postpartum readers, and people returning after an injury to seek personalized professional advice.
Balanced Body’s older-adult programming guidance, which identifies a Fall 2006 source issue, says only six of 20 common original mat exercises meet its criterion of avoiding spinal flexion and maintaining a neutral or extended spine: Leg Circles, Side Kick, Side Kick (Up/Down), Swan, Swimming, and quadruped preparation for Leg-Pull Front. It also notes that reformer, trapeze table, and chair settings can support modifications. This is provider guidance with a specific criterion, not a universal rule for everyone over 40.
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For people with osteopenia or osteoporosis, that guidance advises neutral-spine and extension-oriented work while avoiding flexion, rotation, and side bending. If you have a diagnosis, are recovering from surgery or rehabilitation, or have restrictions on spinal movement, ask an appropriate clinician or qualified Pilates instructor to help select exercises. Pilates Alliance Australasia’s scope-of-practice guidance emphasizes individualized modifications and progressive programming, with greater supervision or referral when conditions are complex.
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Levchuk’s roll-up recommendation offers one specific, technique-focused option for practicing spinal articulation and core control. The interview does not compare it with other exercises or establish that it is superior for all people after 40. The sources also do not provide a measured effect size for the roll-up’s impact on mobility or core strength. Treat it as a possible part of a broader, appropriately adapted routine—not a substitute for the full range of aerobic, strengthening, balance, and flexibility activity relevant to your needs.
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