How to Do an Open Leg Rocker in Pilates

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

Method One of Three:
Getting in the Starting Position

  1. 1
    Sit down on the pilates mat, resting your weight between your sit bones and your tail bones.
  2. 2
    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.
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Method Three of Three:
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.
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Tips

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

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

  • Pilates mat

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