Intermediate Pilates – Breast Stroke

    Published: 06-16-2009
    Views: 18,133
    Pilates expert Dori Markakos demonstrates how to do pilates and the breast stroke exercise 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 how to do the pilates breast stroke exercise. A great exercise for your rear delts, your legs and your low back. So just sit yourself toward the back end of the mat. Walk your hands forward and lay yourself down along length of the pilates mat, reach those finger tips forward, toes tucked under. Take a deep breathe in and as you excel release your shoulders, rotate those hips under, and of course engage those abs. So what I want you to do is just sit up nice and tall just a little bit from here, lifting your chest above the mat, looking straight down at the pilates mat.

    Make sure those toes are tucked under, I don't want them flexed or so pointed that your legs don't bend, so I just kind of want them engaged and comfortable but not too pointed that you get a cramp in your leg. So again lift your chest up, lift both arms, you are going to inhale and exhale. Bring both palms towards the sides of your hips, let those thumbs run along the sides of your body, as you slowly lower you body up on to the mat. Inhale and exhale, lift the upper body, you squeeze those delts, let those thumbs run along the sides of your body as lower back down to the pilates mat. Inhale, exhale, lift fairly pause and hold it, thumbs run along the sides of your body as you lower, inhale, exhale lift and up.

    Thumbs run along the side of your body as you lower just four more inhale, exhale, up keep those abs engaged and pelvis connected and inhale, exhale up. Last two, inhale, exhale up. Last one thumbs run along the side of your body, fingertips nice and long and up and hold it for a little challenge now, go ahead and lift your lower body up off the mat. Make sure the quads are lifted inhale, exhale, let those thumbs run along the side of your body, nice long fingertips inhale exhale and slowly lower. Great job, tuck those toes underneath, brings palms right underneath your chest take it back to a child's pose stretch and hold the stretch here for couple of seconds and exhale, go ahead and sit up let's take it up let's move on to pilates push ups.