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wikiHow to Do an Open Leg Rocker in Pilates

Three Methods:Getting in the Starting PositionPerforming the ExerciseFrequencyCommunity Q&A

This low-intensity exercise strengthens the muscles of the back and the abdominals.

Getting in the Starting Position

  1. 1
    Sit down on the pilates mat, resting your weight between your sit bones and your tail bones.
  2. 2
    Lift your legs off of the floor until they are extended completely outwards in a V shape, keeping your hands clasped on your ankles. This position should draw your upper body towards your legs, forming about a 60 degree angle between them. Your body itself is in a V shape for this exercise.

Performing the Exercise

  1. 1
    Exhale and roll backwards onto your back while pushing your chin into your chest. When you reach the end of the roll, make sure you inhale strongly.
  2. 2
    Exhale once more and roll yourself back upwards to the starting position. Repeat for the desired number of repetitions.


  1. 1
    Do 8 repetitions of this exercise per set. Repeat until you've completed 3 sets.
  2. 2
    For faster results, increase the number of sets/times per week you do this exercise.

Community Q&A

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    • The benefits of these exercises are increased strength and flexibility in your back and torso.


    • Those with poor balance should be careful when performing this exercise.
    • Potential injuries may be incurred if this exercise is performed incorrectly.

    Things You Need

    • Pilates mat

    Article Info

    Categories: Pilates

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