Fitness Quest Pilates Power Gym Owner's Manual page 22

Heels
Lie on your back with your head on the Headrest and your arms resting at your
sides. Place the heels of your feet on the Foot Rest Bar Assembly with your legs
together and feet flexed so the toes are 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 lower legs.
Start
Beginner
Advanced
Heel Pulses
Lie on your back with your head on the Headrest and your arms resting at your
sides. Place the heels of your feet on the Foot Rest Bar Assembly with your legs
together and feet flexed so the toes are 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. Pause at the end of the movement,
then slowly return to the starting position.
Perform 12 – 20 repetitions to fatigue, then slowly return to the
starting position.
Works the hips, front and back thighs and lower legs.
Start
Beginner
Advanced
Finish
Glideboard Incline Position
A
B or C
Finish
Glideboard Incline Position
A
B or C
- - - - - - - - - - - - - - - -
20
Tension Cords
#1 and/or #2
#1, #2, #3 and #4
Tension Cords
#1 and/or #2
#1, #2, #3 and #4