Advanced Pilates – The Cancan

    Published: 06-16-2009
    Views: 18,974
    Fitness professional Dori Markakos demonstrates the advanced pilates exercise the cancan.

    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 the cranking, one of my favorite, challenging Pilates exercises. So, go ahead and seat yourself a little bit closer towards the middle of your mat. I want you to let yourself rest back onto your elbows. What I want you to do is, to sink into your shoulders, like you are sitting here, hanging out, watching TV, I want you to pull your chest, your shoulders and back up, pull up and out, inhale and exhale, and then rotate those hips under, so you are still really engaging that core. Then, pull your knees in towards your chest, so your knees are over your hips, inhale and exhale, go ahead and look straight ahead, and extend those legs, flex your feet, rotate those ankles around, just little bit, so you dont get any cramps in those feet, and bend the knees. All you can do is rotate your legs towards your right hip, so that the left glute comes up off the floor, legs extend to the right. Bend the knees, come through the center, legs extend over to the left, as you are balancing the left glute, and through the center. Inhale and exhale, still keep pulled up, out of those shoulders, abs engaged, through this center. One more time, over to the left, good, inhale and exhale; last time to the right, extend the legs, and we are going to challenge it, switch it up, just a little bit, inhale and exhale, over to the left, and right back to center. Now, this time to the right, we are going to extend both legs, sweep them straight right through this centre, balancing the left glute. Inhale and exhale, cut it through this centre, over to the right. Inhale and exhale, over to the left, and last set, inhale, exhale, over to the right, balance on the right glute; last time inhale and exhale, over to the left, come right back to centre, pull both knees in, sit right up. Lets go ahead and put those on to the hundreds.