Pilates Exercise Chart
Contents
1. g G Nh d A 1 How to Exercise Exercise Program Depending on the available time select either the EXPRESS or TOTAL BODY Exercise Program The different exercises in the Programs see Exercise Programs are designed to work out the various muscles of the body IMPORTANT Read this Exercise Chart in conjunction with the User Manual amp Exercise Guide Perform each of the exercises in the sequence as indicated in the Exercise Program For variety you can alternate between exercise programs during different exercise sessions Exercise Resistance For each exercise resistance attach one or more of the resistance bands to the resistance hook Exercise Reps amp Sets For each exercise engage a suitable level of resistance to enable you to perform the exercise movement rep for short 8 12 times a set Once you have reached 12 reps per exercise increase the resistance level by a suitable amount that will allow you to perform 8 reps How to Perform each Exercise Each exercise is accompanied by a brief description of how to perform the exercise with two accompanying pictures The start of the exercise and the mid point of the exercise By returning to the starting position one rep of the exercise will be completed Exercise Form Perform exercise movements with precision and control Concentrate on engaging the core whilst keeping the movements fluid Exercise Program Options e Exercis2. arms at sides and holding the glide board B Bend right leg and allow left heel to flex under the foot bar Bend left leg and allow right heel to flex under the foot bar Continue alternating legs in a smooth motion Rebounder Connect rebounder Optional Extra A Lie and place feet parallel in the centre of rebounder arms to the sides holding the glide board B Bounce feet against the rebounder starting with small controlled movements and gradually increase the rebounding movement Single Thigh Stretch Connect foot bar A Stand facing the foot bar on the right hand side of the machine Grip foot bar with left hand and place left foot on glide board B Push back with left foot to straight leg Pause and return to starting position Repeat on left side Triceps Extension Rope engaged A Grip handles with arms at sides elbows bent palms facing forwards and legs in table top position B Press forearms downwards whilst keeping upper arms and elbows still Pause and return Mermaid Connect foot bar A Sit sideways on glide board with right side of body next to the foot bar Place your left hand in the centre of the foot bar and raise right arm overhead B Bend sideways towards the bar bringing right arm over and simultaneously push away with right arm Pause and return to starting position Repeat on left side Flow Form PilatesExerciseChart_ENG_HSN_US_RO_120720
3. aking the raised arm over the right hand hold the left elbow straight Push the hip of the back leg Breathe in and out whilst knee slightly bent Repeat on the and to the side Repeat with other and pull the arm towards the head towards the wall Repeat with the maintaining the position other leg arm Repeat with the other arm other leg J A total body workout if you have limited time have been inactive or A total body workout exercising a wide range of muscles if you are fit have the time and want a Exercise Programs Each program consists of 3 groups of exercises Warm Up Work Out and Cool Down Do not skip any stage Warm Up Start your exercise program with a light exercise to raise your body temperature e Cardiovascular Exercise Begin by marching on the spot moving arms and progress to a slow jog When fitter run on the spot lifting knees and pumping arms In addition you can also perform jumping jacks e Stretching Follow with stretching exercises Work Out MEOE E KEKO K Ar BUIYIIAIIS 7B O1P4eD EXPRESS If you are unfit start slowly and build up gradually Once fit exercise actively so as to increase your heart rate Complete the exercises in the indicated order moving at a steady pace from one exercise to the next If you find any particular exercise too strenuous skip it and try again when you are fitter Perform exercise movements with smooth continuous motions approximately 1 rep ev
4. el or you feel uncomfortable you should discontinue exercise immediately Your physician should help you ascertain your target heart rate as determined by your age and physical fitness Certain training programs and types of exercise equipment may not be suitable for everyone This is particularly important for those individuals over 35 pregnant women and individuals with existing health problems or problems with balance If you take medication which affects your heart rate you must seek medical advice from your doctor before starting your exercise program with this machine Lower and Lift Connect foot bar A Place balls of feet on foot bar and heels raised arms to the sides and holding the glide board B Lower heels under the foot bar Pause and return to starting position Hundreds Rope engaged Shoulder Pads amp Headrest Please note The exercises are shown without the shoulder pads and headrest fitted For added stability fit these to the machine as shown in the User Manual Caution Carefully lower your head onto the headrest with your neck between the shoulder pads 5 Lower and Lift Leg Extension Connect foot bar A Place ball of left foot on foot bar with feet hip distance apart arms to the sides and holding the glide board Bring right knee in line with left knee in table top position B Push out with left leg whilst straightening right leg upwards and pointing toe Flex right f
5. ery 1 2 seconds Perform each exercise with proper form e g keeping your head and spine aligned and do not swing or use momentum when moving against resistance Maintain steady rhythmic breathing whilst exercising do not hold your breath Always contract your abs core and lower back muscles whilst performing an exercise This will stabilise the body and help prevent injury To intensify your program first attempt to increase the number of repetitions per exercise and then try to increase the resistance per exercise see Resistance Chart in User Manual amp Exercise Guide Do not increase reps and resistance during the same exercise session Cool Down End your exercise with a Cool Down e Cardiovascular Exercise Run or walk on the spot gently for 1 2 minutes e Stretching Stretch slowly holding the stretch for 20 30 seconds I H 9 4 9 a 0 a V B8UIY9 943S 3 Oped IMPORTANT MEDICAL WARNING Carefully review the Exercise Chart and consult your physician before using this product or performing the exercises presented herein The instructions and advice presented in this Exercise Chart are in no way intended to be a substitute for medical counselling Not all exercises are suitable for everyone and any user of this product assumes the risk of injury resulting from performing the exercises shown If at any time you feel you are exercising beyond your current fitness lev
6. es are grouped together into specific Exercise Programs designed to meet your requirements e There are 2 Exercise Programs Select the program that is best suited to your fitness level available time objectives and level of motivation EXPRESS are unfit TOTAL BODY more complete workout Stretching Exercises 3 Calf Stretch Inner Thigh Stretch C Chest Shoulder amp Upper Arm D Standing Stretch Thigh Stretch F Knees to Chest Stretch G Hamstring Stretch Side Stretch a Face the wall with one leg in front of Sit on the floor with knees bent and Interlace fingers behind the back Inhale Tuck your chin in and In the standing position reach one Lie on your back Bend knees and lift Sit on the floor with legs straight and Stand with feet apart knees slightly Place left hand behind the head the other feet flat and toes facing soles of the feet touching Lean Slowly turn the elbows inwards breathing out roll down to a hand behind the body and grasp the feet off the floor Hug knees to knees bent Stretch forward towards bent and one arm at side Reach the elbow bent with palm facing just forwards Bend the knee of the front forward holding ankles or feet whilst straightening the arms comfortable position Keep the back top of the foot Pull the heel towards chest toes other arm above the head and bend below the head on the neck With leg whilst keeping the back leg rounded and touch toes if possible the buttocks Keep the standing leg s sideways t
7. oot bend left leg and lower right leg above the foot bar while keeping right leg straight not shown Repeat for left leg Down and Up Rope released i A Grip handles palms facing up and lift the knees B Pull arms forward and down towards your sides while raising the head and shoulders off the glide board in a crunch motion Pump your arms in an up and down motion as you inhale for 5 counts and exhale for 5 counts pump once for each count to complete one set After completing 10 sets return to starting position Elephant Connect foot bar A Stand on glide board facing foot bar and grip foot bar with both hands B While keeping the upper body still push legs back from the hips Pause and return to starting position Bicep Curl Rope engaged 9 A Place feet through handles Bring straight legs vertically inline with your hips with arms at sides and holding the glide board B Keep legs and feet together and lower legs keeping lower back against the glide board Pause then slowly return to starting position Y Position Rope engaged A Grip handles with arms straight up in a 45 degree position and lift legs into a table top position B Pull arms down to sides Pause and return Arms Straight Back Rope engaged 4 Pilates Exercises High Half Toe Connect foot bar A Place toes on foot bar with knees bent heels raised arms at sides and holding the glide board B Push against the foo
8. ross legged or with legs extended and hold handles with open or close hands arms at the sides palms facing forwards B Lift arms to shoulder height palms facing upwards Pause and return First Position Connect foot bar A Place balls of the feet on the foot bar with toes apart and heels together Knees are bent arms at sides and holding the glide board B Push feet against foot bar to straighten legs Pause and return to starting position Heels on Bar Connect foot bar A Place heels of feet on foot bar with legs together knees bent toes pointing up arms to the sides and holding onto glide board B Push heels against foot bar and straighten legs Pause and return to starting position Table Top Rope released N yb A Place feet through handles Bring legs in the table top position arms at sides and holding the glide board B Straighten legs upwards Pause and return to starting position Arm Pull Down Rope engaged A Grip handles with arms straight up and parallel to one another palms facing forwards and with legs in the table top position B Pull arms down to sides Pause and return Hug a Tree Rope engaged A Sit cross legged or with legs extended and grip handles arms extended to chest height at sides elbows slightly curved B Bring hands together in front of chest Pause and return 8 Running Connect foot bar A Place toes on the foot bar with feet together
9. t bar to straight legs with heels raised Pause and return to starting position One Leg Bent Connect foot bar A Place ball of left foot on foot bar arms to the sides and holding the glide board Bring right knee in line with left knee in table top position B Extend left leg by pushing against foot bar whilst keeping right leg in table top Pause and return to starting position Repeat with right leg Leg Circles Rope released A Place feet through handles Bring straight legs vertically inline with your hips with arms at sides and holding the glide board B Keep legs and feet together and press legs down C Circle legs clockwise by moving them outwards before returning to the starting position Arm Circles Rope engaged A Grip handles with arms straight up palms facing forwards align knees with legs in the table top position B Make large circles with your arms by moving them down to your sides C Continue moving the arms out to a T position Return to starting position Offering Serving Bread Rope engaged A Kneel or sit and hold handles with open or closed hands palms facing upwards and arms extended B Bend elbows and pull the handles up towards shoulders lt upper arms and elbows still Pause and return A Sit or kneel and hold handles with open or close hands arms straight palms facing backwards B Pull handles backwards with straight arms Pause and return A Sit c
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