Total Trainer Pilates - Pilates Workout Buttocks & Thighs + Cool Down; Wide Position with Pelvic Lift; Running Cool Down

10 10
PILATES WORKOUT Buttocks & Thighs + Cool Down
Lie down on the Glide Board, placing your
heels on each end of the PILATES Leg Bar.
Roll your pelvis 3 to 4 inches up off the Glide
Board.
Engage your buttocks and your abdominals
to keep your hips in that position throughout
the entire exercise.
Inhale and extend your legs, exhale and
bend your knees. To lower your pelvis, roll
down carefully, vertebrae by vertebrae.
Repetitions :
Number of Cords : 3 or 4
10
31
Wide Position with
a Pelvic Lift
Place your toes together on the PILATES
Leg Bar.
Inhale and extend your legs. Exhale and
lower the left heel while you bend the right
knee.
Keeping your knee and ankle in one line.
Inhale, lowering the right heel while you
bend the left knee.
Remember to keep your knees facing up and
to breathe fully.
Repetitions :
Number of Cords : 3 or 4
30
32
Buttocks & Thighs Cool Down
Running
This concludes your introduction to the basics
movements and breathing of the Pilates
method.
Use your TOTAL TRAINER PILATES to repeat
this workout everyday, developing a leaner,
longer, and more graceful body.
Glide Board Pulley : Disengaged Glide Board Pulley : Disengaged