Advanced Pilates – One Arm Side Push Up

    Published: 06-16-2009
    Views: 17,638
    Fitness professional Dori Markakos demonstrates the advanced pilates one arm side push up.

    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 one arm side push up. What I want you to do is to align yourself in a straight line on your mat, so your ankles are in line with each other, knees stacked on top of the opposite knee, and your hips are in alignment, waist nice and straight, and the right hand is going to be placed in front of the belly button. As you are propped up out of your left shoulder, what I want you to do is to push that right hand into the mat, take the left arm and wrap it around your midsection. You are going to inhale and exhale, slowly lower that arm onto the floor, and push up on the right arm. Lower it, the left elbow almost touches the floor, and push up, inhale and exhale, really tighten those abs, you work that triceps, lower and lift, give me two more, slowly lower and lift; last one, inhale and exhale, push it up and hold it, hold it, hold it, great job. Slowly release the left arm, bring both legs right in front of you, we are going to switch sides. Sitting up nice and tall, again, we are going to elongate our entire body on the mat, so rest on the right elbow, stretch both legs out on top, you are going to stretch both legs on top of each other, so the ankles are in alignment. Again, the knees and the hips, the left arm is going to be placed right in front of the belly button, and you are going to inhale and exhale, pull up and out of that shoulder, engage those abs, as you force the left hand into the mat, you are going to wrap the right arm around your midsection. You are slowly going to lower to the elbow touches, and push up, lower and lift. Really work the back of the arm, the triceps and push up, give me three more, lower and lift, inhale and exhale; last one, and lift, great job. Go ahead and sit up nice and tall, and let's move on.