Open Leg Rocker | Illustrated Exercise Guide

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.

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Exercise Benefits

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.

Open Leg Rocker Demonstration

Sets And Reps

Repeat this exercise 6 to 10 times. The open leg rocker is a 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.

Calories Burned

To calculate the number of calories burned doing the pilates open leg rocker, enter your weight and the duration of the exercise:

Related Core Exercises

Try these other core exercises to tighten, sculpt and strengthen your abs, obliques, lats and lower back:
Pilates hundred
Roll over
Rolling like a ball
Single leg stretch

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