How to Do an Open Leg Rocker in Pilates

Three Methods:Getting in the Starting PositionPerforming the ExerciseFrequency

This low-intensity exercise strengthens the muscles of the back and the abdominals.

Method 1
Getting in the Starting Position

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    Sit down on the pilates mat, resting your weight between your sit bones and your tail bones.
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    Lift your legs off of the floor until they are extended completely outwards in a V shape, keeping your hands clasped on your ankles. This position should draw your upper body towards your legs, forming about a 60 degree angle between them. Your body itself is in a V shape for this exercise.

Method 2
Performing the Exercise

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    Exhale and roll backwards onto your back while pushing your chin into your chest. When you reach the end of the roll, make sure you inhale strongly.
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    Exhale once more and roll yourself back upwards to the starting position. Repeat for the desired number of repetitions.

Method 3
Frequency

  1. 1
    Do 8 repetitions of this exercise per set. Repeat until you've completed 3 sets.
  2. 2
    For faster results, increase the number of sets/times per week you do this exercise.

Tips

  • The benefits of these exercises are increased strength and flexibility in your back and torso.

Warnings

  • Those with poor balance should be careful when performing this exercise.
  • Potential injuries may be incurred if this exercise is performed incorrectly.

Things You Need

  • Pilates mat

Article Info

Categories: Pilates