Dori Markakos: Hi, I am Dory. This is Advanced Pilates. I am going to show you to do a side twist on straight legs. So, what I want you to do is seat yourself in the middle of the mat, extend your arms again right underneath your shoulders, and extend your legs. So, you are going to stack the right leg on top of the left leg, and the right hand is going to be in front of your belly button.
Just take a big, deep breath in, you are going to exhale, releasing your shoulders, engaging those abs, and you are going to push right up on straight legs, balancing yourself right here in the center. So, once your hips are nice and straight, you are going to look right up towards that hand and you are going to twist, follow that hand, all the way down, looking towards that hand, keeping the entire body straight, and come right back up and look at the hand.
So, follow it down again, inhale and exhale, come back up, inhale and exhale back down; one more, keep those abs nice and tight, hips straight and rotate, look right up at that hand, great job. Lower the body, let's switch sides. So, you are going to realign yourself right here in the middle of the mat, sitting up nice and tall, this shoulder and the arm in alignment, left hand in front of the belly button, legs in extended position, inhale, exhale, pull up out of the shoulders, pull the belly button in, extend those legs, pulling up out of those hips, and once you get your position, look up towards that hand, inhale and exhale, follow that hand down, but don’t move any other part of the body just in slow motion from the upper body, just a little bit, using the torso, inhale and exhale, really tighten those obliques, don’t move those hips; last one, inhale, exhale, follow that hand down, great job. Bring it right back up to starting, pause and hold it, hold it, release, come right back to center, and let's move on.
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