I just started with a group of absolute beginners and none of them is able yet to perform a roll-up. Even with placing an elbow on the mat to assist them or hold on to their legs, they have difficulty in rolling up. What would you do? Skip the exercise until their abdominal muscles have become stronger? Practise only roll-down? Or half roll-up? Or is there another way to teach them how to perform a good roll-up? I don't want people having a bad feeling for not being able yet to do an exercise. Thanks for your advice.

Hi Julie, great question! I've found it's helpful to start with preparatory exercises like ab curls and half-roll downs. If you have mats with foot straps it can help keep their feet down. I've also found the if someone is lordotic or very tight in their lower spine that placing a small pillow or rolled up yoga mat under their lumbar vertebra can give them a base for their lower spine to push into and facilitate the roll up. Hope that helps.

Thanks for your answer. Very helpful.

Yes a roll up is quite hard for a beginner. I would stick to half roll back for a while, then introduce a band and get them to go all the way back and up.
Also if they are struggling due to Lordosis then put a towel under lower back.

Does any one have suggestions for another mat exercise to do in place of the roll back half way or roll up that targets abdominal strength as this classic exercise does. I have three students who feel pain in their "thighs" when they rollback half way (no neck issues; no osteoporosis) - one student with a pelvic tilt/bad posture, another student with scoliosis, and a third with a spinal fusion(post surgery 5 years or more) who all feel this exercise in their "thighs" regardless of modification. I have offered a supine pelvic tilt option, but maybe you have another choice or cue! Both a towel under lower back in roll up does not improve pain or an overball behind the lower back in a seated position does not help. Thank you for your response in advance.

Great question Karin, here are some options I use. Basic ab curls/chest lifts, either hands behind the head or straight arms like levers, just lifting the head neck and shoulders off the mat, creasing at the sternum. This engages the abs without having to lift the legs or articulate the lower spine. Another option is a resistance thigh stretch. legs in table top or feet resting on a half barrel. Place the hands on the thighs between the knees and the hips. Press the hands into the thighs and resist by pushing the thighs into the hands. There's no actual movement of the arms or legs but the press engages the abs. There's alos the quadruped. Coming to hands and knees, reaching one arm out long and the opposite leg out long behind. Do several on each side. This requires engagement of the abs to stabilize the core.

Have you tried using a band?

Yes, Bunny even when using the theraband. Thank you Len for your great suggestions. I use the chest lift and quadriped elsewhere in the workout. I will use the resistance thigh stretch as well. Thinking the psoas may be tight too.

Hi Julie, I'm new to teaching but have found that some people who are struggling with the roll up are able to get up if they press their feet against a wall. It's not ideal but it gives them a confidence boost and helps them to get a feel for the exercise. Then they can decrease their reliance on the wall as they get stronger.

Yes, a theraband around flexed feet seems to work well! Of course, the closer to the feet they hold on to the band, the easier it gets