Pilates · No equipment
Wall Roll-Down
Wall Roll-Down is a mat pilates exercise for the back and abs.
How to do it
- Stand with your back against a wall, feet a small step forward and hip-width apart
- Nod your chin and peel your spine off the wall one bone at a time, arms hanging
- Stop when your lower back wants to leave the wall, then roll back up the same way
Coach’s tip
Tight hamstrings? Bend your knees a little.
How much to do
What BindTrue’s pilates plans use, by experience:
- Beginner
- 2 × 5 slow reps
- Some experience
- 2 × 6 slow reps
- Experienced
- 3 × 8 slow reps
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- 28-Day Wall Pilates Wall core: 2 × 6 slow reps · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.