Pilates instructor, Dori Markakos, shows the basic positions of Advanced Pilates, such as the open leg rocker advanced
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Dori Markakos: Hi! I’m Dori. This is Advanced Pilates. I’m going to show you how to do the open leg rocker. It’s much like rolling like a ball, but we got to use a little more balance and coordination and really work that midsection. So, go ahead and sit right a little closer towards the end of your mat, sit up nice and tall, scooping those knees in towards your chest, and nice straight back, inhale and exhale, and then round out your spine, chin is going to tuck to your chest and once you feel comfortable here, you’re going to extend both legs out. Nice and straight, grabbing on to the outside part of your ankles, sitting up nice and tall, inhale and exhale, round out your spine, chin is going to touch your chest let's check rolling like a ball you’re going to roll right back and come up, pause, pause, roll back, come up, pause, pause. Again, you don’t want to come forward too much that you fall forward and you don’t want to roll back so much that your neck touches the floor. You’ve got four more, inhale and exhale, really working that core right here, inhale and exhale, last two, inhale and exhale, last one, good. Come up, pause and hold it, really challenge yourself with the hold straight in your back, release your shoulders, release those hands and hold the legs and hold it for five, four, three, two, and one. You want to bring those legs together, pull them in great job. Let’s go ahead and move on to single leg stretch with the ball.
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