Intermediate Pilates – Corkscrew

    Published: 06-16-2009
    Views: 27,957
    Pilates expert Dori Markakos demonstrates how to do pilates and the corkscrew 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 a pilates corkscrew. Go ahead and sit yourself in the middle of the pilates mat, go ahead and look straight ahead to keep your spine in neutral. Sit up nice and tall, inhale and exhale, round out your spine one vertebra at a time, chin is going to tuck to your chest, as you elongate yourself along the length of the mat and bring both arms straight up over your head, take a big deep breath in and as you exhale, rotate those hips under pulling your spine into the floor, and bring both hands right behind your head, keep your eyes looking straight up. And all I want to do is to bring both legs straight in, knees bent and then stretch them straight out, all the way up in front. Flex your feet and have your heels connected, so with your hands behind your head, what I want you to do is to rotate your legs to the right going clockwise as if you are going around the clock to the six  o'clock, nine then up to 12. Heels stay connected the entire time, legs rotate to the right and then to the left and there we pause at the top, inhale and exhale to the right, to the bottom of the circle, to the left of the circle, and up at the top and pause it. Now just going to reverse it for three more, to the left, going kind of clockwise, to the bottom of the circle, over to the right and to the top. So, this is the clock you are going in reverse to nine o'clock six o'clock over to three and up to 12. And the last one, nine, six, three, up to 12, inhale and exhale. Bring both arms straight out to the side, bend the legs, hold those knees into the chest for a little stretch, inhale and exhale, roll right up and let's go ahead and move on to our next pilates exercise.