EAT SMART Nutritional Guide
with 6 Week Step By Step Training Program
12
Arch Pulses
Assume the same workout position as for Arches. Instead of fully extending your legs as you did in
Arches, push your legs out partially with short, brisk movements. Keep your knees bent throughout the
exercise. Squeeze your thighs and buttocks as you push out. Relax them as
you return to the starting position. This exercise will work your entire thigh muscle.
Heels
Place the heels of your feet on the foot grip bar and keep your feet flexed with your toes stretching
upward throughout the exercise. Keep your legs together and fully extend and stretch your legs.
Squeeze your inner thighs and buttocks as you push away from the foot
grip bar. Relax them as you return to the starting position. Slowly return to the beginning
position and repeat. Works your calves, quadriceps, and buttocks.
Start
Finish
Start
Finish
Heel Pulses
Assume the same position as for the Heels workout. Push out in the mid-range with short bursts. Keep
your knees bent throughout the exercise. Works your entire thigh to tone and tighten your muscles.
Start
Finish
EAT SMART Nutritional Guide
with 6 Week Step By Step Training Program
11
WORKOUT GUIDE
Pilates
The following Pilates workouts are designed to strengthen your abs, lower back, thighs, and buttocks.
When exercising, many people have a tendency to hold their breath. Please be aware of this and remember to
breathe. Inhale deeply through your nose and exhale through your mouth. Expand your diaphragm as you
inhale. Concentrate on your movements. Keep your back, neck, and shoulders relaxed.
As you work out, don’t lock your knees. Locked knees can cause hyperextension and injury.
Keep your spine in a “soft” curve and not arched.
All of the Pilates exercises will require the machine to be in the flat position and you should use all tension
cords during the foot workout. The strength training exercises require that the glide board be used at an incline
level that is comfortable for you and the power cords at a tension level which provide sufficient resistance.
Warm-Up
This stage helps get the blood
flowing around the body and the
muscles working properly. It will
also reduce the risk of cramp and
muscle injury. It is advisable to do
a few stretching exercises as
shown below. Each stretch should
be held for approximately 30
seconds. Do not force or jerk your
muscles into a stretch. If it hurts,
STOP.
Plié
Place your feet on the foot grip bar, about three inches apart, with your toes curled over the foot grip bar. Make a
V shape with your heels touching. Lift your heels slightly and keep your toes flexed. Push your legs outward while
keeping your heels
together. Slowly
return to the
beginning position.
For calves and
inner thigh.
Arches
Keep your feet together and place the balls of your feet on the foot grip bar. Curl your toes around
the foot grip bar. Keeping the arches of your feet on the bar and your legs together slowly extend your legs.
Squeeze your thighs and buttocks in as you perform the exercise. Slowly return to the beginning position.
Do not lock your
knees after extending
your legs. Focus on
working your entire
thigh.
For calves and
inner thigh.
Start
Finish
Start
Finish
SIDE BENDS
INNER THIGH
STRETCHES
FORWARD
BENDS
OUTER THIGH STRETCHES
CALF/ACHILLES
STRETCHES
