How to Do an Open Leg Rocker in Pilates

The open leg rocker is a Pilates move that tones the abdominals while massaging the lower back and stretching your hamstrings.

Difficulty: Moderate

Instructions

Things You'll Need:

• Yoga mat

1. Sit up straight, with your knees bent. Your heels should be close to your buttocks, touching the floor.

2. Take hold of your ankles and come to balance on your sit bones.

3. Straighten your legs, one at a time, to shoulder width.

4. Take a moment to balance in this position. If it is too challenging, end the exercise here and practice balancing.

5. Scoop your abdominals by pulling your navel to your spine. Curve your back and use the momentum you get from inhaling to roll back to your shoulders.

6. Exhale strongly and engage your abdominals to return to balance.

7. Repeat five times.

Tips & Warnings

• Do not rock back if you have back, neck or hamstring tension.
• Your breath and the shape of your spine should propel all movement in this exercise. Keep your abs engaged and your spine curved at all times when rolling.

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