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18
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PILATES POWER GYM
TM
EXERCISES
Plie
Lie on your back with your head on the Headrest and your arms resting at your
sides. Place the balls of your feet on the Foot Rest Bar Assembly, a few inches
apart, with your toes curled over the Foot Rest Bar Assembly. Make a “V” shape with
your heels touching and lift your heels slightly. Push your feet against the Foot Rest
Bar Assembly and straighten your knees, squeezing your inner thighs together.
Pause at the end of the movement, then slowly return to the starting position.
Perform 12 – 20 repetitions to fatigue.
Works the hips, inner thighs, front and back thighs and calves.
Pilates Workout
The following Pilates exercises are designed to
strengthen and tone your abs, lower back, hips, thighs,
legs and arms. With each exercise, there are suggestions
for the Glideboard and Tension Cord settings for beginner
and advanced exercises. These are only suggestions. You
can increase or decrease the intensity as your fitness
level dictates. Proper technique is important for good
results, so make sure the settings you choose allow you
to perform each exercise with good form.
Remember that the Tension Cords are numbered from
lightest (#1) to heaviest (#4). To make an exercise easier,
remove one or more Tension Cords in sequence. To make
an exercise harder, add one or more Tension Cords in
sequence. The Glideboard incline settings are also in
sequence and are referred to as Flat Position (A), low
incline positions (B and C), and high incline positions (C-
1, C-2, C-3 and C-4). To decrease the intensity of an
exercise, lower the Glideboard to an easier setting, or to
the Flat Position. To increase the intensity of an exercise,
raise the Glideboard to a higher setting (B or C). Any
Start
Finish
Glideboard Incline Position
Tension Cords
Beginner
A
#1 and/or #2
Advanced
B or C
#1, #2, #3 and #4
CAUTION
When attaching Tension Cords, hold firmly until the Cords are properly
positioned. DO NOT LET GO of the Tension Cords until they are locked
in or back in the start position.
CAUTION LABEL 2
combination of Tension Cords and Glideboard settings
may be used to customize each exercise to your individual
fitness level.
Breathing is important while performing strengthening
and toning exercises. Inhale deeply through your nose
and exhale through your mouth. Many exercises find that
exhaling on the exertion and inhaling on the release
facilitates good form and technique.
The Pilates Workout may be performed with bare feet, or
you may wear flexible athletic shoes if you find that more
comfortable. It is not recommended that you exercise with
socks or stockings only on the feet, as this may cause
slippage of the feet when using the Foot Rest Bar
Assembly or the optional Push Up Bar Assembly.
When laying your head on the Headrest, use caution
and slowly lower your head between the 2 Pulley
Arm Assemblies. Also use caution not to get hair
tangled or caught in unit.
Please refer to your workout DVD for exercises
using the Foot Strap Assembly.
