Intermediate Pilates – Side Twist

    Published: 06-16-2009
    Views: 14,431
    Pilates expert Dori Markakos demonstrates how to do pilates and the side twist 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 twist. It's almost like a side plank but with a little bit of a twist to it. So go ahead and position your hand and your palm just below your shoulder in a nice straight line. The right hand is going to be right in front of your belly button, right leg is extended and the left knee is going to be right aligned with the right knee but it's going to be back. Take a big deep breath in and as you exhale release your shoulders, engage those abs, pulling the torso in, force the hips straight up to the ceiling, look straight up at the sky. Look up at your hand, and all I want you to do is to follow that hand as you twist and reach down around, you are looking towards the pilates mat, inhale and exhale reach up, obliques, keep the core nice and tight, inhale and exhale, twist, and come straight up. Two more like this, inhale and exhale, twist. Follow that hand all the way down, last one, inhale and exhale twist good. Right back to the center, look straight up towards that hand, lower the hips and let's rotate to the other side. Now, you are going to extend your legs to the left, left leg is on top, the knees are still in the line but the right leg is bent, palm is just below the shoulder, left hand is in front of the belly button. Take a big deep breathe in and as you exhale, release your shoulders pull those abs up and in, you are going to push right into the floor, pushing the knee into the pilates mat, balance yourself on that knee and look straight up towards that hand inhale and exhale, follow that hand. As you keep the body completely straight, as you reach underneath you follow the hand right back up, you have got three more inhale and exhale, reach and up. Two more inhale, exhale reach, follow the hand and again inhale, exhale, reach, come right back up pause and hold it slowly lower it let's go ahead and prepare youself for the next pilates exercise.