Concentration helps you develop focus in movements and allows you to pay more attention to the way you are moving throughout exercises. In a roll down exercise, you will expand the space between each of your vertebra and concentrate on keeping your hips stable and in alignment. Stand with your legs hip-width apart while keeping them straight but not locked. Keep your arms at your sides with thumbs facing forward. Inhale while drawing your shoulders up, and exhale bringing them back and down while not allowing your ribs to flair out. Inhale once more and exhale while bringing your chin to your chest with eyes on your belly button. Slowly roll down one vertebra at a time. Send glutes to the ceiling and push your heels to the floor. Inhale through the nose, then exhale and restack your spine one vertebra at a time. This exercise helps you develop focus on your movements and strengthen your Pilates technique.