Advanced Pilates – Single Leg Stretch with a Ball

    Published: 06-16-2009
    Views: 13,834
    Fitness professional Dori Markakos demonstrates advanced pilates single leg stretch with a ball.

    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 to do single leg stretch with the ball. So, go ahead and grab the ball on either side, place both feet flat on the floor, inhale and exhale. You unroll your spine one vertebra at a time. You are going to keep your arms nice and straight, bringing the ball right above your head. Big, deep breathe in, as you exhale, I want you to rotate those hips under, engage those abs through a nice pelvic tilt, pull the left knee in, tilt pointed towards the right knee and extend the right leg.

    Inhale and exhale, lift the upper body up and you are going to hold it really forcing those low back and imprinting the spine on to the mat. Big, deep breathe in, and exhale, with flex, inhale, exhale, switch, inhale, exhale, switch. Make sure you are looking straight down, keeping the spine in neutral and switch two more, inhale, exhale, switch, inhale, exhale, switch and one more, and hold it, and last one, and hold it here. Now, holding the ball and keeping upper body lifted really challenges that core. Bring both knees in; slowly roll up, nice and easy. Let's go ahead and move on to double leg stretch with the ball.