Intermediate Pilates – Side Plank

    Published: 06-16-2009
    Views: 18,200
    Pilates expert Dori Markakos demonstrates how to do pilates and the side plank 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 how to do a pilates side plank. Side planks are not as hard as they look, as long as you keep your core pulled in, your abs nice and tight. So, let's go ahead and get started. Have your shoulder and your wrist in perfect alignment, in a straight line and extend your legs to the side, you are going to extend the right leg on top of a bent left leg, the right hand is right on top of your belly button. Take a big deep breath in and as you exhale, drop your shoulders, pull up into your abs and all you are simply going to do is put the weight on the left leg, extend the right leg and balance yourself right here in the center. Once you get your balance, I want you to extend the right arm and look straight up towards the ceiling and hold it inhale and exhale. Hold it up, up ,up and slowly bring it down. Let's try that again, again nice straight line with the upper body, chin is placed right in front of the belly button, top leg is extended, bottom leg is tucked right underneath. Inhale and exhale. Lift the torso and hips up, once you get your balance, look straight up at that hand and hold it, hold it and slowly bring it down. Let's go ahead and switch sides, just bring those legs right in front of you, bring yourself right towards the middle of your mat. So, now you are going to have your right hand below the right shoulder, left hand right in front of your belly button, the right leg is bent and the left leg is flat, nice on top, nice and straight, inhale and exhale. Lift those hips up take your balance right here in the center, once you get that go ahead and look straight up at your hand, big deep breathe in, keep the abs pulled in, exhale and slowly bring it down. Let's try that again, inhale and exhale, force that hand and the knee into the ground, get your balance and slowly and gently look up at the hand and hold it, and inhale, exhale, as you keep the abs tight and bring it back down. One more, big deep breathe in, pull up and out of the shoulders, abs pulled in, place that knee down look straight up at the hand, it's your last one, so pull it nice and tight. Good, slowly bring it down, come right back to center. Let's go ahead and take you to the pilates exercise the teaser.