Advanced Pilates – Planks with a Leg Twist

    Published: 06-16-2009
    Views: 26,445
    Fitness professional Dori Markakos demonstrates the advanced pilates exercise planks with a leg twist.

    Dori Markakos

    Dori is an experienced fitness professional whose love of fitness began in grade school with her love of dance and ballet. She’s danced classical ballet since she was 5. As her interest in fitness grew, she began experimenting with all varieties of group fitness and weight lifting. Dori went the practical route to college and received her Bachelor’s Degree in Business with a specialization in Marketing from the University of Virginia’s School of Commerce, but not before receiving her fitness instructor certification in her spare time. After college, Dori went to work for Environmental Design & Construction, LLC (EDC) where she is presently the Controller. In this position, Dori serves as the company’s chief business officer. But, Dori’s heart is in the field of fitness. Dori maintains her certifications and puts them to work as a personal trainer, spinning and Pilates (mat and reformer) instructor. As part of her career development, Dori also received specialty training in pre and post natal fitness, with a specialization in pre/post natal Pilates. Dori currently works with clients as Pilates instructor, while keeping up with her own workouts. She’s run multiple marathons and is an accomplished triathlete having run numerous triathlons as well having completed the Ironman Triathlon. Dori resides in Arlington, Virginia with her husband Peter and daughter Mia.

    Hi. I am Dory, and this is Advanced Pilates. Right now, I am going to show you how to do plank but with a leg twist. So, go ahead and seat yourself towards the backend of the mat, walk your hands forward and lean right down on the mat. So, I want you to have your elbows just below your shoulders, pulled up nice and tall with the neck pulled up out of your shoulders, and tummy pulled out. So, I dont want to see, is your shoulders pushed forward and your tummy just laying flat on the mat. I want you to be pulled up and out of the mat, tummy pulled up, toes tucked under, take a big, deep breath in, inhale and exhale, pull straight up, rotate those hips under, and drop back on the toes. I want you to hold the plank right here. Inhale and exhale, lift the right leg, you are going to bring the right knee towards the right arm, and bring it back. Left leg lifts, left knee to left arm, and back, or at least thats your goal. Inhale and exhale, bring it down, take it back for a stretch. Were going to do that right back and try that again.

    Bring it back forward, again realign yourself, shoulders and elbows in alignment, toes tucked under, pulled up and out of those shoulders, tummy pulled up, inhale and exhale, lift, drop back on your shoulders, realign yourself, have a nice flat back, big, deep breath in, exhale, keep those abs pulled in, as you lift the right leg, right leg is going to lift, extend right back to center, now, left leg lifts. Lift, pull in, back to center, and return. Now, we are going to take it to a twist, so the right leg lifts, you are going to twist it underneath, bring it right back to center, return, now left leg lifts, twist it underneath, back to center, return. Bend to your knees, take it back to a stretch, big, deep breath in, and exhale. Let's try that one more time, just with the twist.

    So again, realign yourself, shoulders and elbows in alignment, pulled up and out of your shoulders, toes tucked under, big, deep breath in, and exhale, drop your shoulders, pull your tummy up, as you pull straight up, drop back on your toes, realign yourself, hold your tummy in as you lift the right leg, and twist over to the left, come back to center and lower. Now, left leg lifts, twist to the right, back to center and lower. One more time, lift, twist, center and lower; last time, lift, twist, center, lower. Great job! Drop to your knees; take it back for a stretch. Lets go ahead and move on to the circular crunch.