Total Trainer Pilates - Pilates Workout Warm-Up Exercises Part 3; Tendon Stretch and Wide Position

10 10
Repetitions :
Number of Cords : 3 or 4
10
Place your heels on the ends of the
PILATES Leg Bar, knees facing out diago-
nally, in line with the middle of your feet.
Inhale and extend your legs exhale and
bend your knees.
Feel your thigh muscles rotate back toward
your buttocks as you straighten your legs.
Engage your abdominals to keep your navel
down. Do not lock your knees.
7
Wide Position
Repetitions :
Number of Cords : 3 or 4
10
Position the balls of your feet together on the
footbar and straighten your legs.
Now, for a real calf burner, lower your heels,
stretching the back of your legs.
Inhale and lift your heels.
Exhale and lower your heels.
6
Tendon Stretch
This next series of abdominal exercises builds
up to the Full Hundred.
The focus of these exercises is to expand the
breath, to improve circulation, and to build
endurance.
If any part of these exercises are too hard on
your lower back, bend your knees into your
chest and cross your ankles.
You will be able to extend your legs out to the
45 degree angle as your abdominals get
stronger.
Remember, keep your back lowered onto the
platform in a neutral position.
PILATES WORKOUT Warm-Up Exercises
Glide Board Pulley : Disengaged Glide Board Pulley : Disengaged