Intermediate Pilates – Swimming

    Published: 06-16-2009
    Views: 15,275
    Pilates expert Dori Markakos demonstrates how to do pilates and the swimming 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 how to do the pilates plank exercise. Sit yourself at the back end of the pilates mat and walk your hands forward. You then stretch out along the length of the mat, bringing those hands all the way forward and walking your fingertips as far forward as you can. Put your toes nice and long tucks just underneath you. Look straight ahead and look right down at the mat to keep your spine in neutral and then release your shoulders. Take a big deep breath in, and as you exhale rotate those hips under, engaging those abs all the while forcing those hip bone right into the pilates mat. So, we are going to start with the opposite leg lift and I'll go right into the slimming so you are going to lift the left arm and the right leg just to get your position here. So you get accustomed to the opposition, making sure that right hip bone doesn't touch the pilates mat and you are going to switch right arm lift, left leg lift, inhale and exhale switch. Make sure you are looking straight down the mat to keep your spine in neutral and the hip bone is connected with every lift, inhale, exhale, lift. Make sure the hip bone is connected again, right there. Now you are going to lift both arms and both legs, keep looking straight down at the mat and you are just going to flutter here for ten. Nine, eight right into your low back, six, five, four, three, two, one inhale and exhale. Lift a little bit higher, really strengthen that lung, low back extend those arms and slowly lower. Tuck those toes under bring both arms right up besides your chest, push up to a child's pose stretch to stretch it out, take a big deep breathe in, inhale and exhale, go ahead and walk back and let's progress on to the next pilates exercise.