Pilates instructor, Dori Markakos, shows the basic positions of Advanced Pilates, such as the genie with a ball
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Dori Markakos: Hi, I am Dory and this is Advanced Pilates and I am going to show you to do the genie with the spinal twist all the while holding a ball. So, what I want you to do is just sit-up on your knees, nice and tall, sitting up nice and tall, inhale and exhale, rotate your shoulders back, tucking your torso underneath and your pelvis under, so you have a nice, tight abdominal wall. Inhale and then exhale, look straight ahead and grab the ball. I want you to hold the ball right in front of you and you are still going to do is sway back, once you are back in this position in nice straight line you are going to rotate to the left, come back to the centre, following the ball with your eyes, keep your spine in neutral, right back to centre and return. Inhale and exhale, lean back, follow, your eyes are going to follow the ball, rotate to the centre, the torso to the right and centre and return and you feel that right in your quads and your obliques. Inhale and exhale, sway back, nice and tight, rotate to the left, eyes are following the ball as you transition to the right, centre and return. Last one, inhale and exhale, lean back, rotate to the left, transition to the centre, transition to the right, to the centre, and return. Great job, thank you for joining me for Advanced Pilates.

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