Intermediate Pilates – Back Extensions

    Published: 06-16-2009
    Views: 20,589
    Pilates expert Dori Markakos demonstrates how to do pilates and back extensions in an intermediate pilates workout.

    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.

    Dori: Hi I'm Dori and this is intermediate pilates. Right now I'm going to show you to do pilates spinal extensions with the twist. Let's go ahead and sit yourself towards the back end of the pilates mat and walk your hands forward, resting your tummy right on the mat and you are going to stack your hands one on top of the other and rest your chin on top of your hands or your forehead whichever is comfortable to you. I want you to just kind of forget about your lower body by keeping your toes relaxed, hips rotated under and abs still tight, we are going to focus only upper body. So you can rest your chin or your forehead on top of your hands whichever is more comfortable to you and as you lift your upper body I want you to keep the chin or the forehead connected with the hands. Take a big deep breath in, you are going to inhale and exhale. Take one straight up and lift to the center keeping those abs nice and tight and slowly lower. One more just like this, inhale and exhale straight up to the center just to get the position and lower. Now we are going to take it through rotation to the left, to the right, elbow stays connected with floor, inhale and exhale. Right elbow connects, look up at the left elbow, come right back to center, inhale and exhale. Left elbow stays connected with the floor, you look up towards the right elbow and center inhale and exhale. Right elbow stays connected look up towards the left and center inhale, exhale. Left elbow stays connected as you look up towards the right and center. Last one, inhale and exhale, right elbow connects look up to the left pause and hold it and hold it, and lower, last one inhale and exhale rotate towards the right. Come right back to center. Place both hands right in front of you, push right up take your back to a child's pose stretch, and go ahead and walk back and let's progress on to the next pilates exercise.