Advanced Pilates – Open Leg Rocker

    Published: 06-16-2009
    Views: 16,465
    Fitness professional Dori Markakos demonstrates advanced pilates open leg rocker.

    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. I am going to show you how to do the open leg rocker. Its much like rolling like a ball, but we got to use a little more balance and coordination and really work that midsection. So, go ahead and sit right a little closer towards the end of your mat, sit up nice and tall, scooping those knees in towards your chest, and nice straight back, inhale and exhale, then round out your spine, chin is going to tuck to your chest, and once you feel comfortable here, you are going to extend both legs out. Nice and straight, grabbing on to the outside part of your ankles, and sitting up nice and tall, inhale and exhale, round out your spine, chin is going to tuck to your chest, and let's say rolling like a ball, you are going to roll right back and come up, pause, pause, roll back, come up, pause, pause. Again, you dont want to come forward too much, that you fall forward and you dont want to roll back too much so that your neck touches the floor. You have got four more, inhale and exhale, really working that core right here, inhale and exhale, last two, inhale and exhale, last one, good. Come up, pause and hold it, really challenge yourself for the hold, straighten your back, release your shoulders, release those hands and hold the legs and hold it for five, four, three, two, one, bring those legs together, pull them in, great job. Let's go ahead and move on to single leg stretch with the ball.