Advanced Pilates – Back Extensions on the Ball

    Published: 06-16-2009
    Views: 12,863
    Fitness professional Dori Markakos demonstrates the advanced pilates back extension on a ball.

    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. This is Advanced Pilates. I am going to show you to do back extensions with the ball. It is a great exercise. What I want you to do is to place yourself towards the backend of your mat, make sure your toes are tucked under on the back side of the mat, bring the ball as close to your knees as possible, and sit up nice and tall. You are going to round your body out on top of the ball, and extend your legs. So, your toes are tucked under and the ball should be right somewhere between your pelvis, your midsection and the top of your thighs. So, you are going to sit up nice and tall, inhale and exhale, pull up and out of your shoulders, toes are going to dig into the mat, to keep you nice and stabilized, and to help support your back, and once you get your balance, you can place both hands right behind your head, where you do really small back extensions. Lower and lift, inhale, exhale, lift, and lower, inhale, exhale, lift, and lower, great job. Right into the spine, make sure you keep your back nice and straight. And a little higher, three more, lift, and lower, inhale, exhale, lift, and lower; last one, inhale, exhale, lift, pause, and hold it, great job. Roll over right back, lets go ahead and move on.