Primary muscles: Abs, back
Secondary muscles: Core, hip flexors
Equipment: No equipment
OPEN LEG ROCKER INSTRUCTIONS
1. Sit on the mat with your knees bent.
2. Clasp your hands over your shins and extend your legs into a V-position.
3. Roll back to the shoulder blades, then roll up and open the chest.
4. Repeat this back and forth movement until the set is complete.
PROPER FORM AND BREATHING PATTERN
Engage your chest and back, open your legs shoulder-width apart, tuck your chin, curve your back and inhale as you roll back to the shoulder blades. Exhale as you roll up, open the chest, widen the collarbones and stack the spine nice and tall.
The open leg rocker is a pilates rolling exercise that strengthens the abdominal muscles, stimulates and massages the spine and improves your posture. This exercise works the deep muscles of the core and improves balance, coordination, and flexibility.
SETS AND REPS
Repeat this exercise 6 to 10 times. The open leg rocker is an pilates intermediate exercise so, if you’re a beginner, increase your core and back strength first with the pilates hundred, the rolling like a ball, and the pilates swimming.
To calculate the number of calories burned doing the pilates open leg rocker, enter your weight and the duration of the exercise: