{"id":135033,"date":"2025-05-27T04:39:20","date_gmt":"2025-05-27T04:39:20","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/135033\/"},"modified":"2025-05-27T04:39:20","modified_gmt":"2025-05-27T04:39:20","slug":"i-tried-a-pilates-open-leg-rocker-every-day-for-a-week","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/135033\/","title":{"rendered":"I Tried A Pilates Open Leg Rocker Every Day For A Week"},"content":{"rendered":"

Like a lot of us, I discovered Pilates exercises<\/a> during the pandemic. Before that, I\u2019d dipped in and out of the practice, usually on the advice of a physio when recovering from an injury or as a way to build up my core strength. But when lockdown hit and workout<\/a> options were limited, Pilates<\/a> became a regular part of my routine, and it\u2019s stayed that way ever since.<\/p>\n

The benefits have been hard to ignore. My posture has improved, my core has become noticeably stronger, and I\u2019ve seen real improvements in other areas of my training too, especially in my running technique and ability to bounce back from stumbles or sharp changes in pace. Perhaps more surprisingly, though, I\u2019ve noticed shifts mentally too. I\u2019m the kind of person whose mind often drifts throughout class, to my to-do list, my next meeting or what I\u2019m cooking for dinner. Yet, when I manage to stay tuned into my breath and body awareness, I feel significantly more grounded and present, and that sense of focus tends to carry through into the rest of my day.<\/p>\n

That might sound like a stretch, but there\u2019s research to support it. Take this 2019 study<\/a>, for example, which found that even a short-term Pilates programme significantly improved participants’ sustained attention and cognitive function (two skills you need in spades to master some of Pilates’ more demanding moves).<\/p>\n

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Whilst I\u2019d now consider myself fairly experienced in Pilates, I have to admit that I still tend to coast through classes without fully thinking about what each movement is doing for my body. I\u2019m also guilty of not practising the trickier exercises at home, assuming I\u2019ll eventually get the hang of them in class. And, to be fair, I usually do. But there are some moves which have stubbornly resisted that approach – think the Pilates teaser<\/a>, the Pilates roll up<\/a> and, most frustratingly, the open leg rocker.<\/p>\n

The Pilates open leg rocker is the ninth exercise in the classical Pilates<\/a> repertoire, and one of those deceptively simple-looking exercises. It requires a strong core, flexible spine, solid balance and unwavering concentration. For the past few weeks, despite making a conscious effort to improve on this movement, I\u2019ve found myself wobbling out of shape, unable to pause in that perfectly balanced “V” at the top.<\/p>\n

I knew I couldn\u2019t just keep throwing myself into the open leg rocker and hoping for the best, so I turned to Pilates instructor Gabriella Antoniades-Parsons<\/a> for guidance. She confirmed what I\u2019d started to suspect: that mastering challenging movements in Pilates isn\u2019t just about drilling the move itself, it\u2019s also about building the right foundations around it. Pilates is an interconnected discipline, and by focusing on exercises that develop stability, mobility and alignment, you lay the groundwork to approach complex movements with control. Once I started working on those, things began to click. And within just a week of consistent, targeted practice, I saw real progress.<\/p>\n

Science has my back again here. Research published in the Journal of Bodywork and Movement Therapies<\/a> shows that targeted Pilates training improves both balance and spinal mobility, two factors which are essential for healthy ageing and injury prevention. So it turns out that my mission to master the open leg rocker hasn\u2019t just been about ticking off a Pilates milestone. For anyone who does regular high-impact training, like running, learning to properly support and control the spine through this kind of movement can be key to avoiding injury, improving joint health, and sustaining performance long term.<\/p>\n

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Intrigued to find out how I got on? Keep scrolling. But if you\u2019ve already mastered the open leg rocker, check out the other Pilates moves<\/a> we\u2019ve been trying, including much-loved Pilates scissors<\/a> and Pilates toe taps<\/a>. In need of some quick Pilates workout inspiration? Don’t skip our round-up of the best 10-minute Pilates workouts<\/a>.<\/p>\n

The Pilates open leg rocker has become a firm favourite move – so I tried it for a weekWhat Is a Pilates Open Leg Rocker?<\/p>\n

\u201cThe open leg rocker, also known as the rocker with open legs, is an intermediate exercise, and the ninth exercise in the original classical mat repertoire developed by Joseph Pilates,\u201d explains Antoniades-Parsons. \u201cIt\u2019s performed by starting seated, leaning back and grabbing the fronts of your ankles. With the legs long, you roll back on the inhale, and then rock back up to seated on the exhale.\u201d<\/p>\n

It might look simple, but as Marsha Lindsay<\/a>, Founder and Director of Nobu Pilates<\/a>, explains, this move actually \u201crequires a strong amount of control and centring. Abdominal strength and a great connection to the posterior chain are important in finding the flow and balance required for the movement.\u201d<\/p>\n

What Are the Benefits of Pilates Open Leg Rockers?<\/p>\n

From improved core strength, proprioception (your awareness of where your body is in space) to flexibility, posture and coordination, the benefits of Pilates are well documented. But what specifically are we looking to gain through practising the open leg rocker?<\/p>\n

\u201cMany people have a tight lower back,\u201d explains Lindsay, \u201cwhich can be the result of tightness or weak abdominal muscles. The open leg rocker asks us to explore deep rounding of the spine, and in practising this movement over time, we can develop the lower abdominal connection, improve spinal flexion and the mindbody connection.\u201d<\/p>\n

Antoniades-Parsons concurs. \u201cAs well as being a great exercise for abdominal strength and stability, the open leg rocker gently massages the spine, opens up the lower back, stretches the legs, and improves balance.\u201d<\/p>\n

She adds that the open leg rocker is also a fantastic stepping stone towards mastering the advanced Pilates teaser, another of the exercises I\u2019m keen to nail by the end of 2025.<\/p>\n

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@kellyjoellepilates<\/a>
\n\u266c original sound – Kelly Joelle Pilates<\/a>\n<\/p><\/blockquote>\n

How To Perform a Pilates Leg Rocker With Good Form<\/p>\n

As with all Pilates moves, the goal is not to move as fast as possible, but to master each move with correct form. \u201cI find it helpful to think about your t-shirt being heavy against your chest, and focusing on trying to raise the back of your leggings to the ceiling as you rock back,\u201d says Antoniades-Parsons, who shares her top tips for proper open leg rocker form.<\/p>\n