EAT SMART Nutritional Guide
with 6 Week Step By Step Training Program
16
Start
Finish
Prance
Lie flat on the glide board and place your toes on the foot grip bar. Inhale and push out with the
muscles of the right leg. Exhale as your slowly return to the starting position. Now push with the
muscles of the left leg. Exhale and return to the starting position. Alternate legs and emulate the
running stride as much as possible.
Watch the “Pilates Body” video for many more Pilates moves.
Start
Finish
EAT SMART Nutritional Guide
with 6 Week Step By Step Training Program
15
Mermaid
Sit sideways on the glide board and place and your right hand on the foot grip bar. Raise your left arm
straight up keeping it close to your head. With your back straight, bend sideways at the waist toward
the foot grip bar, push the glide board out fully with your lower body, stretching from your side.
To stretch your right side, change your position on the glide board so that your left hand is on the
foot grip bar.
Start
Finish
Pelvic Tilt
Position yourself flat on the glide board with your heels at each corner of the foot grip bar. Raise your
buttocks 3 to 4 inches off the glide board. Extend your legs while keeping your buttocks raised.
Do not lock your knees.
Start
Finish
Exercises for Strength Training
Strength Training
This machine was designed to allow you to add resistance to your workout to increase your lean
muscle mass thereby toning and tightening your entire body. The glide board may be positioned
at your desired resistance level throughout the strength-training program. One, two, three, or four
power cords may be added giving you 20 levels of resistance.
For more resistance increase the ingle of the guide board. The steeper the angle of the guide board,
the greater the resistance will be. The power cords also offer additional resistance. You may use One,
Two, Three, Four or any combination. There are 16 possible combinations for the power cords. There
are 5 incline positions and flat. The power cord combinations may be used on each of the 6 levels for
a total of 95 resistance settings (96 combinations minus zero power cords with no incline (96-1=95)).
Seated Row
Sit, facing the headrest and straddle the glide board with your legs. Grab the handle holders and turn
your palms so they are facing each other. Keeping you back and body stationary pull your arms in back
towards your waist. Keep your arms shoulder width apart and tight against your body. Exhale as you
pull your arms back. Slowly bring your arms back to the beginning position as you inhale.
Muscle groups involved are the upper back, trapezius, and biceps.
Start
Finish
Middle A
Middle B
Knee Stretch
Step 1. Kneel midway on the glide board and place both hands on the foot grip bar. Place your feet
on the handle holders as support.
Step 2. Arch your back slightly upward. Drop your head forward, and sit back slightly.
Step 3. Inhale and push out using your lower body to move the glide board.
Step 4. Exhale and pull forward. As you pull forward, straighten your back, pull your pelvic bone
forward, raise your head, and stretch your body upwards.
