Wednesday Workout – Open leg rocker

Today’s #WednesdayWorkout is with Bootcamp Pilates Instructor, Lucy Thirsk as she takes us through steps to perform the Open Leg Rocker.



The Open Leg Rocker stimulates and massages your spine, improves balance, posture and control of your abdominal muscles. Do not perform this exercise if you have a neck or back injury.

  1. Seated on the floor, bend your knees into your chest.
  2. Hold onto your ankles with straight arms and extend legs up to the ceiling, feet hip distance apart. Balance on sit bones.
  3. Pull your naval into your spine and engage core. Elongate spine and keep head in line with spine.
  4. Inhale, tuck chin onto chest, c-curve spine and roll onto your back, keeping your abdominal muscles engaged. Do not roll onto your neck or head.
  5. Exhale as you roll back to an upright position.
  6. Repeat 6 times.
Lucy Thirsk

Lucy Thirsk


Lucy Thirsk served for 15 years in the Army and is therefore no stranger to the “bootcamp” ethos. Having seen operational service in the likes of Iraq, she retired from the military due to illness but was determined to regain fitness and muscle definition. To do so in a controlled way, Lucy became a Level 3 Mat Pilates instructor, and was so impressed by her own recovery that she is now dedicated to helping others. Her military background means she likes working her clients hard, but her experience will keep you within your limits – making her classes fun but intensive. She loves running, keeping fit and broadening her expertise. Visit Lucy’s website for more information www.lucypilates.wix.com/lucy