Advanced Pilates – Side Twist

    Published: 06-16-2009
    Views: 16,423
    Fitness professional Dori Markakos demonstrates the advanced pilates side twist.

    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 side twist on straight legs.

    So, what I want you to do is seat yourself in the middle of the mat, extend your arms again right underneath your shoulders, and extend your legs. So, you are going to stack the right leg on top of the left leg, and the right hand is going to be in front of your belly button. Just take a big, deep breath in, you are going to exhale, releasing your shoulders, engaging those abs, and you are going to push right up on straight legs, balancing yourself right here in the center. So, once your hips are nice and straight, you are going to look right up towards that hand and you are going to twist, follow that hand, all the way down, looking towards that hand, keeping the entire body straight, and come right back up and look at the hand. So, follow it down again, inhale and exhale, come back up, inhale and exhale, back down; one more, keep those abs nice and tight, hips straight and rotate, look right up at that hand, great job. Lower the body, let's switch sides. So, you are going to realign yourself right here in the middle of the mat, sitting up nice and tall, this shoulder and the arm in alignment, left hand in front of the belly button, legs in extended position, inhale, exhale, pull up out of the shoulders, pull the belly button in, extend those legs, pulling up out of those hips, and once you get your position, look up towards that hand. Inhale and exhale, follow that hand down, but dont move any other part of the body. Just slow motion from the upper body, just a little bit, using the torso, inhale and exhale, really tighten those obliques, dont move those hips; last one, inhale, exhale, follow that hand down, great job. Bring it right back up to starting, pause and hold it, hold it, release, come right back to the center, and let's move on.