Pilates Workout Exercises - CAPITAL SPORTS Pilato Manual De Instrucciones

On the following pages we detail Pilates exercises which are designed to strengthen and tone your lower
back, legs, arms, hips, thighs and abdominal muscles. Each exercise has recommendations for both
beginner and advanced fitness level adjustments of the Pilates Pro Gym. These are suggested guides
only. Your fitness level should dictate your choice of resistance. Remember listen to your body. Exercise
should be challenging but never painful. Correct technique is important to achieve good results.
Caution: When using the headrest, carefully lower head between the two pulley arm assemblies. Ensure
hair is tied back and kept clear of all moving parts.
Arches
Level
Glide Board Incline Position
Tension Cords
Repetition
Works
Lie with your back on the Glide Board and head on Headrest, arms by your sides. Place your feet with
arches resting against the Footrest Bar, legs together and toes pointing up. Push with your feet against
the Foot rest Bar and extend your knees and hips until legs are straight - taking care not to lock your
knees. Tighten your buttocks and thighs as you perform the movement. Pause at the end of the move-
ment and then slowly return to the start position.
Arch Pulses
Level
Glide Board Incline Position
Tension Cords
Repetition
Works

Pilates Workout Exercises

Beginner
low
1 and/or 2
12-20 (or until tired)
hips, thighs & calves
Beginner
low
1 and/or 2
12-20 (or until tired)
hips, thighs & calves.
Advanced
middle or high
1,2,3 and 4
Advanced
middle or high
1,2,3 and 4
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