10 10
PILATES WORKOUT Stomach Massage Series
Repetitions :
Number of Cords : 2 or 3
5
Sit on the Glide Board, close to the PILATES
Leg Bar.
Place your toes apart and your heels
together in a V position.
Now lower your head and round your back
holding onto the sides of the platform.
Inhale and as you straighten your legs,
engage and lift your abdominals.
Exhale and bend your knees.
Stomach Massage
Back Curved
18
Repetitions :
Number of Cords : 2 or 3
5
Sit on the Glide Board, close to the PILATES
Leg Bar.
Place your toes apart and your heels
together in a V position.
Inhale as you extend your legs, exhale as
you lower your heels, inhale as you lift them,
and exhale as you bend your knees.
Repeat this 5 times.
19
Repetitions :
Number of Cords : 1
10
Sit up on the Glide Board with your legs
comfortably crossed.
Pick up the Rope Handles and scoop your
arms up, inhale and wrap your arms around
in front of you at shoulder level.
Exhale, and release your arms out to the
side. Inhale and wrap them back to the
center, imagining you're hugging a very
large tree.
Keep your chest open, and your torso
steady. Do not lock your elbows.
Hug-A-Tree
17
Stomach Massage:
Back Curved, Heel Lowers
Glide Board Pulley : Engaged Glide Board Pulley : Disengaged
Glide Board Pulley : Disengaged
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