Dori Markakos: Hi. I am Dori and this is Advanced Pilates. I am going to show you to do the cranking, one of my favorite, challenging Pilates exercises. So, go ahead and seat yourself a little bit closer towards the middle of your mat. I want you to let yourself rest back onto your elbows. Why I want you to do is, to sink into your shoulders, like you are sitting here, hanging out, watching TV, I want you to pull your chest, your shoulders and back up, pull up and out, inhale and exhale, and then rotate those hips under, so you are still really engaging that core. Then, pull your knees in towards your chest, so your knees are over your hips, inhale and exhale, go ahead and look straight ahead, and extend those legs, flex your feet, rotate those ankles around, just little bit, so you don’t get any cramps in those feet, and bend the knees.
All you can do is rotate your legs towards your right hip, so that the left glute comes up off the floor, legs extend to the right. Bend the knees, come through the center, legs extend over to the left, as you are balancing the left glute, and through the center. Inhale and exhale, still keep pulled up, out of those shoulders, abs engaged, through this center. One more time, over to the left, good, inhale and exhale; last time to the right, extend the legs, and we are going to challenge it, switch it up, just a little bit, inhale and exhale, over to the left, and right back to center.
Now, this time to the right, we are going to extend both legs, sweep them straight right through this centre, balancing the left glute. Inhale and exhale, cut it through this centre, over to the right. Inhale and exhale, over to the left, and last set, inhale, exhale, over to the right, balance on the right glute; last time inhale and exhale, over to the left, come right back to centre, pull both knees in, sit right up. Let’s go ahead and put those on to the hundreds.
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