Fitness Quest Pilates Power Gym Owner's Manual page 21

Arches
Lie on your back with your head on the Headrest and your arms resting at your
sides. Place the arches of your feet on the Foot Rest Bar with your legs together and
toes pointing up. Keeping your legs together, push your feet against the Foot Rest
Bar Assembly and slowly extend your knees and hips until the legs are straight. Do
not lock your knees. Squeeze your buttocks and thighs as you perform the exercise.
Pause at the end of the movement, then slowly return to the starting position.
Perform 12 – 20 repetitions to fatigue.
Works the hips, front and back thighs and calves.
Start
Beginner
Advanced
Arch Pulses
Lie on your back with your head on the Headrest and your arms resting at your
sides. Place the arches of your feet on the Foot Rest Bar Assembly with your legs
together and toes pointing up. Keeping your legs together, press back slightly until
the knees are bent about 90 degrees. Hold this bent knee position and press back
and forth in a very small, pulsing motion. Squeeze your buttocks and thighs as you
perform the exercise.
Perform 12 – 20 repetitions to fatigue, then slowly return to the
starting position.
Works the hips, front and back thighs and calves.
Start
Beginner
Advanced
Finish
Glideboard Incline Position
A
B or C
Finish
Glideboard Incline Position
A
B or C
- - - - - - - - - - - - - - - -
19
Tension Cords
#1 and/or #2
#1, #2, #3 and #4
Tension Cords
#1 and/or #2
#1, #2, #3 and #4