- Difficulty: Advanced
- Equipment Needed: Mat (I love using the Contrology Folding Mat.)
- Reps: 3
- Warning: Not ideal for some neck, shoulder or lower back issues.
- Questions: Contact us here
Open Leg Rocker Advanced on the Mat
Open Leg Rocker is what you add in when Rolling Like a Ball is feeling strong. So, this Closed Leg Rocker or Open Leg Rocker Advancement on the Pilates Mat is what you add in when Open Leg Rocker feels strong! This will challenge your rhythm. It will also require you to open your hamstrings without hanging in your flexibility. Use this exercise to support your Tendon Stretch on the Reformer.
This will challenge your rhythm. It will also require you to open your hamstrings without hanging in your flexibility.
Typically you would do this exercise from Open Leg Rocker. After your last Open Leg Rocker balance at the start position. Sitting in a tall long round back, legs straight and then you’ll balance to do the “open and close” variation. End with the legs closed. Flex the ankles and grab the toes/ball of both feet and grab with your fingers.
Without losing the length of your spine repeat your rocking back and up. Balance up at the top each time. Then after 3-5 reps let go of your feet, point the ankles and then lower your upper body to the Mat to prepare for Corkscrew.
If holding onto the feet is not an option. Flex the ankles and reach past your toes at the top and when you rock back try to reach past your toes when you balance on your shoulders. Roll up and continue to reach past your toes. This will help you build the flexibility and strength and support your future Teasers while you’re at it.
Be sure to check out more of my Pilates Mat exercises. I want to help you continue your Pilates Mat training!