Intermediate Pilates – Single Leg Circles

    Published: 06-16-2009
    Views: 14,175
    Pilates expert Dori Markakos demonstrates how to do pilates and single leg circles 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 pilates single leg circle. So seat yourself in the middle of the pilates mat, grab on to your hamstrings and unroll your vertebra one at a time nice and easy elongating yourself along the entire length of the mat. Take a nice big stretch, inhale and exhale, take a torso tilt here to engage those abs, just like we usually do and bring those arms open to a T position. You are going to start by leaving your left foot connected with the pilates mat, nice and long and lift and right leg straight up, toe is pointed, leg is nice and straight and now you are simply going to do is going to make a circle with your leg about the size of a beach ball, going counter clockwise first. Inhale and exhale going counter clockwise, good, two more like this inhale and exhale counter clockwise nice and easy. Last one, you are going to barely pause at the top, inhale and exhale pause at the top just for little bit and now you are going to rotate to the right, and over to the left and pause at the top but the size is a pretty big beach balls, your circle and two more inhale and exhale. Make sure you are not moving those hips. Last one, good job pause at the top, bring the toe in towards the knee and switch, so the right leg is going to be elongated, left leg comes up nice and straight, toe is pointed, inhale and exhale, you are going to cross the center line of the body, first going to the right, to the bottom of the circle, over to the left and pause at the top, to the right, to the bottom of the circle, to the left and up at the top. Two more, good job. Last one inhale and exhale, keep those abs engaged, pause at the top. Now, reverse the going counter clockwise and over pause at the top, inhale and exhale to the left. Inhale and exhale. One more and you are almost done, great job, inhale and exhale. Bring the left knee in, the right knee in, bring those knees into the chest for little stretch and slowly roll up sitting up nice and tall, let's go ahead and move on to the Genie pilates exercise.