Intermediate Pilates – Hundreds

    Published: 06-16-2009
    Views: 16,042
    Pilates expert Dori Markakos demonstrates how to do pilates and the hundreds 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. This is intermediate pilates. Right now, I'm going to show you how to do a pilates exercise the hundreds. So, go ahead and sit yourself right in the middle of the pilates mat, looking straight hold on to your hamstrings and unroll your vertebra one at a time, releasing yourself right on to the mat, nice and easy. I want your fingertips nice and long reaching all the way to your toes as far as you can, all the while, keeping your shoulders nice and square on the pilates mat. Take a big deep breath in and as you exhale rotate those hips under, engaging those abs and lift both legs right on to table tops. Now with the next move, what I want you to do is to look towards your knees, inhale and exhale, lift the upper body up off the floors, the shoulder blades are lifted and hands are going to come right by your chest and all you simply do in this exercise, just balance those hands nice and easy right by your side, don't let your head drop back, not forward, just look somewhere between your navel and the middle of your thighs. So, you are going to take a big deep breath in for five, exhale for five. Inhale for five, exhale for five. Inhale exhale, inhale, exhale one more like this, inhale, exhale. Go and extend your legs lift the shoulders up for five more, inhale exhale, inhale, exhale, inhale, exhale. Last two more, make sure that spine is connected with the floor and now it's getting hard, inhale, exhale, last one, inhale, exhale, pause and hold it nice and long, grab on to those hamstrings, pull those knees in and slowly roll up and let's go ahead and move on to the pilates exercise the plank.