Pilates Highlights

Hip Rolls using a stability ball challenges the core and strengthens the hamstrings and glutes. The instability of the ball targets the deep muscles of the spine to increase core strength, while toning the backs of the legs…particularly the stubborn “top of the back of the thighs” region! If you have a tendency to cramp in your hamstrings, take a moment to stretch before starting this exercise.

Pilates instructor, Dori Markakos, shows the basic positions of Advanced Pilates, such as the circular crunch

Side Lying Adduction/Abduction with Ring is a variation of the original Pilates exercise “Side Leg Lift Series.” Using the ring adds resistance to help tone the muscles of the inner and outer thighs, the adductors and abductors. Keeping your abdominal muscles engaged while performing side lying exercises helps strengthen the core as well. You sculpt long, lean legs and flatten your abs.

How to Do Pilates Saw Exercise - part of the women's fitness video series by GeoBeats.

Pilates instructor, Dori Markakos, shows the basic positions of Advanced Pilates, such as the side twist

Pilates instructor, Dori Markakos, shows the basic positions of Advanced Pilates, such as the side plank

Pilates instructor, Dori Markakos, shows the basic positions of Advanced Pilates, such as how to position your body and breathe

Double Leg Stretch with Obliques is a variation on the original Pilates exercise Double Leg Stretch. By adding rotation into the classical Pilates exercise, you can target the obliques more and shrink your waist! This is our 100th podcast, so thanks for watching everyone!!

Breast Stroke on the Ball is a variation of the original Pilates exercise Breast Stroke. Performing this exercise on the ball requires more core stability and balance than the mat version, so be careful not to push into the ball with your abdominal muscles to find your balance!

Elbow Plank Twister is a variation of the Elbow Plank which is itself a variation of the original Pilates exercise Leg Pull Front. This variation further challenges the oblique abdominal muscles as the lower body rotates from side to side while the upper body remains stable. Elbow Plank Twister challenges the core, shrinks the waist and strengthens the shoulder girdle stabilizers.

Bernadette Giorgi explains posture and mat exercises. Improve your Pilates workout with Ballet posture and mat exercise tips.

Learn how to do the Camel Pose exercise in this step by step tutorial.

Swan Dive without Arms is a variation of the original Pilates exercise “Swan Dive.” Performing full spinal extension and hip extension without using the arms for assistance forces the erector spinae muscles of the back to do all the work to extend the spine and takes away your ability to cheat! You’ll sculpt fabulous back muscles as well as tighten the muscles of the backs of the legs and the buttsky!

Warm up your muscles and revitalize your mind. Pilates instructor Eleanor Gomez demonstrates some everyday breathing and flexibility exercises to get you started.