Intermediate Pilates – Side Bend Leg Lift

    Published: 06-16-2009
    Views: 18,327
    Pilates expert Dori Markakos demonstrates how to do pilates and the side bend leg lift 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. Right now I'm going to show you to do a pilates side bent leg raise. It's a great exercise for the outer thigh and hip. Go ahead and sit yourself right in the middle of the pilates mat. I want you to balance yourself right here on your knees, extend the right leg along the edge of the mat, lined up with the knee aligned with the opposite knee and then your hands. You are going to make a nice straight line, place the hand right behind your head, take a nice big deep breathe in as you exhale, I want you to rotate those hips under engaging those abs and lift the leg. So, right away you should feel the exercise right in there and the outer part of your glute and your hip, all you are simply going to do is lower the legs the toe barely touches the floor inhale, exhale lift, inhale, exhale lower, and keep those abs engaged lower three, and lift, lower four and lift, inhale and exhale. Last three, and lift, last two. Good job, last one and lift so to bring that leg in. Bring the arm down, you are going to go ahead and transition to the opposite side to extend the left leg. See you have got your toe in line with the knee, the right knee and the right hand, then you are going to place the left hand right behind your head. Inhale and exhale, engage those abs and lift the left leg, here we go, inhale, exhale lower the toe barely touches and lift. So all you are moving is your leg, don't move your upper body don't move your head and lift. Last five, lower and lift right into the outer glute, you should feel the burning right now, inhale and exhale lift last two. Good job last one and lift, pause and hold it slowly bring that leg in, release the hand let's go ahead and progress on to the next pilates exercise.