Intermediate Pilates – Rolling like a Ball

    Published: 06-16-2009
    Views: 17,385
    Pilates expert Dori Markakos demonstrates how to do pilates and roll like a ball 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.

    Dorrie: Hi I'm Dori. This is intermediate pilates, right now I'm going to show you how to do this out, get yourself in the middle of the mat, extend your feet and legs to the width of the pilates mat. Flex your feet and point your toes and just release them since they are engaged, sit up nice and tall, inhale and exhale, release your shoulders, rotate those hips under to engage your core and lift your arms and open them up to the sides, take a big deep breath in and as you exhale drop your shoulders and all you are going to do from here is take a nice torso twist, nice and easy to the left, the right hand is going to sigh off the pinky toes, you look back towards the back left hand keeping your spine in neutral so right now you should feel a stretch in your right rear shoulder and your left hip.

    Sit up nice and tall come right back to the center, inhale and exhale, torso twist to the right, the left hand sighs off the right pinky toes, look back towards the back right hand, inhale and exhale, lift come right back to the center, and again keeping that spine nice and straight, abs engaged, torso twist to the left, right hand crosses the left foot, look back towards the back left hand, inhale and exhale, lift come right back to the center.

    Big deep breathe in and exhale, drop the shoulders, torso twist to the right, left hand crosses over the right pinky toe, looking back towards the back right hand, sit up nice and tall, right back to the center, last time, inhale and exhale drop the shoulders, keep the abs engaged, torso twist to the left. Right hand crosses the left foot and look back towards the back left hand inhale and exhale drop the shoulders keep the abs engaged lift up right back to the center for your last one to the right, inhale and exhale, release the shoulders, rotate to the right, left hand crosses the right foot, look back towards the back right hand inhale and exhale and rotate right back to center, release your arms, bring your legs together shake it out and let's go ahead and move on to a pilates straight leg stretch.