Advanced Pilates – Circular Crunches

    Published: 06-16-2009
    Views: 14,720
    Fitness professional Dori Markakos demonstrates the advanced pilates exercise circular crunches.

    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 how to do a circular crunch. So, go and seat yourself in the middle of the mat, but a little bit just further down, grab on to your hamstrings and unroll your spine, one vertebra at a time, connecting your spine with the mat. Take a big, deep breath in and as you exhale, bring both hands right behind your head, resting nice and comfortably. And this time, as you inhale and you exhale, I want you to rotate your spine under pulling your navel into your spine and your spine right into the mat, getting into a nice Pilates neutral position. And you are going to lift your upper body up off the mat. So again, I dont want you to tuck your chin to your chest, or let your head drop forward. I want it just resting nice and comfortably. And you are going to lift your legs to 90 degrees. We will basically make like a little circle with our upper body, keeping the shoulder blades lifted the entire time. So this position, right here is your start and your finish. So, you are going to rotate to the right, come up higher to the center, rotate to the left, come back to center. Inhale, exhale, right, center, left, center, right, center, left, center; one more, right, center, left, center, great job. Let's just reverse it, to the left, center, right, center, left, center, right, center; last two, inhale, exhale, left, center, right, center; last one, left, center, right, center, great job. Bring those knees in towards the chest, look towards the navel, inhale and exhale, roll up, sitting up nice and tall. Lets go ahead and move on to a side plank.