10 10
PILATES WORKOUT Isolated Areas Exercises
Repetitions :
Number of Cords : 2 or 3
10
Sit on the Glide Board, close to the PILATES
Leg Bar.
Place your toes apart and your heels
together in a V position.
Round your back like a cat and sit back
slightly towards your heels.
Tuck your pubic bone down towards your
head and relax your shoulders.
Using only your lower body, inhale and push
the platform out, exhale and bring it back in.
24
Repetitions :
Number of Cords : 2 or 3
10
Sit on the , close to the
.
Place your toes apart and your heels together in a
V position.
Arch your back, looking straight ahead.
Again using only the lower body, inhale as you
push out, exhale as you come in.
Keep your chest open and lifted by arching the
upper back.
Glide Board PILATES Leg
Bar
25
Repetitions :
Number of Cords : 2 or 3
10
Step onto the Glide Board, placing your feet
against the PILATES Shoulder Pads.
Hold onto the PILATES Leg Bar and bend at
the hips, keeping your neck and head
relaxed. Breathe in and use only the lower
body to push the platform away, exhale and
bring it back in. If this position is too difficult,
begin by standing on your toes, with the
bottom of your feet against the PILATES
Shoulder Pads and work up to flat feet. To
make this pose more challenging, lift up
through your hips and try raising your toes
off the Glide Board.
23
Knee Stretches:
Curved Back
Knee Stretches:
Arched Back
The Elephant
Glide Board Pulley : Disengaged Glide Board Pulley : Disengaged
Glide Board Pulley : Disengaged
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