Intermediate Pilates – Double Leg Stretch

    Published: 06-16-2009
    Views: 19,791
    Pilates expert Dori Markakos demonstrates how to do pilates and a double leg stretch 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 am Dori, and this is intermediate pilates. Right now, I am going to show you how to do the double leg stretch pilates exercise. Just go ahead and sit yourself in the middle of the pilates mat, legs and feet together. You can go to grab on to your hamstring as you unroll your vertebra, one at a time. You got to look straight ahead to keep your spine in neutral and you can go ahead and bring those knees with you. Release your head nice and long enough on the floor, release your shoulders, take a deep breathe in. Inhale and exhale. Lift your upper body up so that your eyes are on your navel. And what you are going to do?

    You are going to extend your legs and your hands at the same time. So you are going to take a big deep breath, inhale and exhale. Torso tilt, extend both arms and legs the same time and then bring them back in it. All you are doing inhale and exhale, extend both arms and legs with the arms around and bring them back in. Eyes stay on the navel, inhale and exhale, bring them around. Inhale and exhale, extend and bring them around. You got four more. Take deep breathe in and exhale, bring them around. Last three, extend, keep the abs contracted, spine nice and long. Last two, inhale and exhale pull in. Last one, bring those arms in. Legs in, slowly roll up. Let's go ahead and move on to pilates crisscross crunches.