Exercise #1432

Open Leg Rocker

2 min - Exercise


also known as Rocker with Open Legs

Muscle Focus: Abdominals.

Objective: Spinal articulation and trunk stabilization.

Start Position: Lean back on sacrum, bend knees, grasp one ankle in each hand, extend legs straight and shoulder distance apart, draw abdominals in as far as possible.

Movement: Inhale as you roll back to your shoulder blades, exhale roll up to start position.

Precautions: Avoid rolling back onto the head and neck and prevent the legs from dropping too far overhead after rolling back. Keep the pelvis stable when returning to start position and avoid tipping or rocking the pelvis by maintaining deep abdominal control.
What You'll Need: Mat

About This Video


Read Full Transcript

We're now going to take a look at the exercise known as the Open Leg Rocker, or the Rocker with Open Leg. Same exercise, two different names you might hear it. The main muscles, again, are in the abdominals. Strengthening the abdominal muscles and then bringing in some additional thought about the side of the back. So the lats, side of the back.

I want you to start your position. Lean back on your tailbone, lengthen your legs up, and hold lightly on your ankles. And so your legs will be up. And legs are only about the width of your shoulders, or within your mat frame. Hands are light.

I'm going to just have you start rolling back. And you're going to feel a little bit of a falling action, or momentum, and possibly a little bit of out of control as you come up. So part of the exercise is getting control over your roll and your return. So things you may feel as though your legs drop too far overhead. Be ready for that.

Hold your hands and legs in connection. And same thing as you come up, you may feel as though you rock and tip a bit. That's where the abdominals come into play. If you contract, you will stabilize. Let's go again.

So the hands are holding the legs. The legs are pressing into the hands. The breath could be an inhale to the shoulders. Exhale as you come up. And find the control in the balance.

Two more. Doing a very nice job of maintaining the arm and leg width, and a smooth roll through her spine. And that is our Open Leg Rocker.


1 person likes this.
Great tip. Thank you
Sure thing!
Message comes up "error loading media". Not sure if this is a problem my end or your's!
(Edited by Moderator - Alex Parsons on April 1, 2022)
Sarah ~ I'm sorry you have had trouble with this video. You may need to try a different video player as we had a bug with it last week. If you continue to have trouble after trying this, please email us at support@pilatesanytime.com.

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