Intermediate Pilates – Shoulder Bridge

    Published: 06-16-2009
    Views: 18,335
    Pilates expert Dori Markakos demonstrates how to do pilates and the shoulder bridge 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. Let me show you how to do a pilates shoulder bridge. So go ahead and seat yourself in middle of the pilates mat, grab on to your hamstrings, sit up nice and tall, inhale and exhale. Bring your spine to neutral. So look straight ahead, round out your spine, one vertebra at a time, keeping those heels and feet connected with the floor and extend those finger tips nice and long towards your toes. Open up the chest, take big deep breath in and this time as you exhale I want you to rotate those hips under, bringing your spine right back to neutral. So your navel is pulling into your spine, your spine right into the floor. Walk those hands closer towards your feet and open up your chest. Now, what I want you to do is to bring those heels a little closer towards your glute and all you are going to do is roll up your vertebra, one at a time lifting those hips nice and high as close as you can to the sky, close as you can, inhale and exhale, lift it up a little bit higher if you can take a little bit of a deeper workout here, bring those heels closer to your glute, and hold it up and all you are simply going to do is keep your spine in neutral you look straight up . Super, super important, walk those toes out, those heels and then those toes and reverse them walk the toes in, the heels and the toes. Let's take it again, toes, heels, toes, toes, heels, toes and again, toes, heels, toes, and toes heels toes, pause and hold it. Inhale and exhale, lower the hips half way and lift and lower and lift, take a couple of more right here. It's super important in this exercise that you keep your spine in neutral and look straight up, good. One more, inhale, exhale up and hold it. And slowly unroll your vertebra one at a time, nice and easy hold on to those legs, bring them in for little stretch, go ahead and roll up and let's go ahead and progress to the next pilates exercise.