Advanced Pilates – The Roll-Over

    Published: 06-16-2009
    Views: 16,363
    Fitness professional Dori Markakos demonstrates the advanced pilates roll-over.

    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 how to do the roll over. Its one of the most popular Pilates exercises and its really beneficial. I am going to show you how to do the entire exercise, but just want to put up one word of caution, that if you have had a shoulder injury, or if had a rotator cup injuries, you do not want to do this exercise. So lets go ahead and get started.

    So, I want you to seat yourself in the middle of the mat, hold onto your hamstrings, and unroll your spine one vertebra at a time, laying out nice and long onto the mat, pulling those knees in towards your chest, lift both legs straight up towards the ceiling, heels are going to stay connected, toes are out, relax your upper body, and arms are going to open up to a T position. And just like usually, I want you to engage your core, keeping those hips engaged, and those abs pulled in, so you are going to inhale and exhale, bring those hips closer towards your upper body, nice and slow, thrust those hips up and over, nice and slow, keeping the spine in neutral, separate those legs, and slowly unroll the spine, one vertebra at a time.

    Inhale and exhale, bring it right back, slowly bring those hips closer towards the ceiling, lift up and over, separate those legs just a little bit, just like baby shoulder width, keep the spine in neutral, nice and slowly, unroll one vertebra at a time, as you bring those legs right back together. Inhale and exhale, separate those legs just a little bit, inhale and exhale, up and over, separate the legs, shoulder width apart, and you then slowly bring them right back together, as you come right back to the center. One more time, inhale and exhale, bring those legs up and over, separate those legs, nice and slow, unroll the vertebra, one at a time, keep looking straight ahead, and make sure your spine is neutral the entire time. And let's do one more, just for fun, inhale and exhale, up and over, great job, separate the legs, shoulder width apart, unroll one vertebra at a time, nice and easy, work through the spine, use those abs, bring those legs together, knees coming towards the chest, roll up. And lets go ahead and move on.