Intermediate Pilates – The Saw

    Published: 06-16-2009
    Views: 15,063
    Pilates expert Dori Markakos demonstrates how to do pilates and the saw 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 roll like a ball. Just go ahead and sit yourself closer towards the ends of your pilates mat, balance right there on you sits bones, hands grabbing onto hamstring, sit up nice and tall, and look straight ahead to keep your spine in neutral, take a big deep breath in and as you exhale release, your shoulder blades and actually release your spine, so that it's nice and rounded, you are going to lift your legs right up here in table tops, you can grab the outside part of your ankles, nice and comfortably don't grab them really tight but just grab them pretty loosely, again inhale and exhale round out your spine, chin is going to tuck to your chest, eyes are going to be on your navel, you are going to roll right back to the top of your vertebra and come up pause pause, roll back come up pause, pause. I'm just going to may take eight if these, nice and easy at your own pace and again you want to come up and pause pause, you have four more, inhale and exhale come up, last three inhale and exhale, last two, spine stays in neutral nice and rounded, toes are engaged, I mean they are not pointed or flexed, they are sort of there, one more, come up and hold it, hold your balance, sit up nice and tall, bring those feet together. Let's go ahead and move on to our next pilates exercise.