Advanced Pilates – Side Plank

    Published: 06-16-2009
    Views: 21,848
    Fitness professional Dori Markakos demonstrates the advanced pilates side plank.

    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 a full side plank. So, go and seat yourself in the middle of the mat, extend your legs, the waist, in the middle of your body, and your arm is going to be dropped just below your shoulder, and the opposite hand, your right hand is to be placed right in front of your belly button. Take one big, deep breath, you are going to inhale and exhale, and extend your legs and push up from your midsection. Just take a big, deep breath in, and exhale, pull up and out of your shoulders, pull the tummy in, and extend your legs and push up, balance yourself right here on your side, dont let your hips drop, forward or back. I want you to get your balance. Look up towards that hand and hold it, hold it, good and hold it, and slowly bring it down. Now, at that position, we are going to hold up for about 15 seconds. Take a big, deep breath in, same position, extend those legs, and push up to the hips, inhale, exhale, pull up and out of your shoulders, engage those abs, force that hand into the mat to extend both legs, and lift up, looking up at those hands, abs are engaged, watch those hips, make sure you are not rotating back or forward, you are going to keep them nice and high. You can lift those hips up a little bit more, then hold it for five, four, three, two, one, inhale and exhale, slowly bring it down, great job.

    Lets go ahead and try the other side. Bring those legs around, you are going to seat yourself right in the middle of the mat, legs extended, left hand in front of the belly button, right hand dropped just below this shoulder, inhale, exhale, pull up and out of the shoulders, pull up from the midsection, and here we go. Big, deep breath in, and exhale, extend those legs, push up, nice, straight line, hips straight, and look up at that hand, and hold it, hold it, and slowly bring it down. One more time, this time, we are going to hold it a little bit longer, same position, hands in alignment with your shoulder, legs extended, here we go, inhale and exhale, extend the arms and legs, push up on the hip, balance yourself here and slowly go up and hold it, hold it for five, four, three, two, one, and bring it down. Lets go ahead and move on.