Fitness Quest Pilates Power Gym Owner's Manual page 26

Mermaid
Sit facing sideways on the Glideboard with the right side of your body next to the
Foot Rest Bar Assembly and your legs tucked under you (see pictures below). Place
your right hand on the Foot Rest Bar Assembly. Raise your left arm overhead and
straighten your back. Keeping your spine lengthened, bend laterally at the waist
toward the Foot Rest Bar Assembly. Simultaneously push the Glideboard out, using
your lower body, abs and arm. Pause at the end of the motion. Then, slide the
Glideboard back as you raise the torso back to the starting position.
Perform 12 – 20 repetitions to fatigue, then repeat the exercise on the
other side.
Works the abs, back, arms and hips.
Start
Beginner
Advanced
Pelvic Tilt
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 outside corners of the Foot Rest Bar
Assembly. Rotate your legs outward from the hips so that the toes and knees are
opening slightly to the sides. Squeezing your buttocks and tucking the pelvis, raise
your hips about 3 – 4 inches off the Glideboard. Holding the hips in this lifted
position, push your feet against the Foot Rest Bar Assembly and straighten your
legs. Do not lock your knees. Pause at the end of the movement, then slowly return
to the starting position.
Perform 12 – 20 repetitions to fatigue.
Works the hips, inner thighs, front and back thighs and lower legs.
Start
Beginner
Advanced
Finish
Glideboard Incline Position
A
A
Finish
Glideboard Incline Position
A
A
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24
Tension Cords
#1 and/or #2
#1, #2 and/or #3
Tension Cords
#1 and/or #2
#1, #2, #3 and/or #4