Pilates – The Hundreds

    Published: 06-16-2009
    Views: 17,497
    Certified Pilates instructor Dori Markakos demonstrates how to do an exercise called the hundred.

    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 Markakos: Hi! I am Dori, your personal Pilates instructor and I am showing you some of the most basic and popular Pilates exercises. Right now, I am going to show you how to do the hundred. Let's go ahead and get started. Sitting right in the middle of your mat, I want you to go ahead and look forward, hold on to your hamstrings, take a big, deep breathe in, sitting up nice and tall, inhale and exhale, rounding out your spine, one vertebrate at a time, unroll your self down, keeping your heels flat on the floor. Go ahead and adjust your self, so that you feel comfortable, feet are going to be flat, and reach those finger tips towards your toes. Open up your chest and your shoulders, take a big, deep breathe in, and then you see that my back is popped up, what I want you to do, is to get into that neutral position by rotating those hips under, pulling the navel, into your spine, and your spine right into the floor. Go ahead and draw those finger tips towards those toes and lift your upper body up. So, this is your basic starting and ending position. These hands are right by your thighs, shoulders and chest is open, looking straight ahead. So remember I dont want your head dropped back, your chin isnt tucked towards your chest, but your chest is open and all you can do, is take a big, deep breathe in, and out, and just start pumping those hands, so you are going to breathe in for five counts and out for five counts; Just like this, in, out, in, out, in for three, and out, in for four, and out, in for five, and out. Once you feel comfortable with this, go ahead and elevate your legs. In for five, and out, in, and out for five, in, and out. For the last two sets, if you feel comfortable go ahead and extend your legs, lift your upper body one more inch, and inhale and exhale for five, one more, inhale, exhale for five, pause and hold it, reach forward just a little bit, extend those finger tips, extend those toes, pull those knees in towards your chest, and unroll, good, let's go ahead and move on.