Pilates exercises explained

Open Leg Rocker

The Pilates exercise "Open Leg Rocker" promotes balance as well as movement control at a very high level. It requires a lot of flexibility and concentration. Rarely do you manage to get into balance in the first pass.

"Seal" and "Rolling like a ball" are preparatory exercise for "Open Leg Rocker".

Exercise description

While sitting, align pelvis and spine neutrally. Shift the weight slightly behind the ischial tuberosities. Grasp the ankles or lower legs with the hands and lift them off the mat.

Extend legs, find balance and roll back with the next inhalation.

With the exhalation, roll up again without changing the angle between the upper body and the thigh.

We perform the rocking movement 4 to 6 times.

Pro Tip From Maria

If you have shortened muscles in the back or the back of the thighs, you can also hold yourself below the knees and bend your legs a little.

If you "wiggle" back and forth like a salamander when rocking, it may be because the spine is not straight. This is the case, for example, with scoliosis or muscular imbalances in the back muscles. After repeated practice, most people regain control of the body.