Fitness Quest Pilates Power Gym Owner's Manual page 32

Ab Crunch
Lie on your back with your head on the Headrest. Place your feet about hip width
apart on the Foot Rest Bar with Push Up Bar accessory. Grasp one Handle in each
hand and cross your arms over your chest. Slowly press your legs against the Bar
and straighten the knees while simultaneously lifting your head and shoulders off the
Glideboard in a "crunch" motion. Pause at the top of the motion and pull down
slightly with the arms. Then, bend the knees, lower the head and shoulders, and
release back to the starting position.
Perform 12 – 20 repetitions to fatigue.
Works the abs.
Start
Beginner
Advanced
Accessories: Handles and Push Up Bar
Pulley Ab Crunch
Lie on your back with your head on the Headrest. Place your feet about hip width
apart on the Foot Rest Bar. Grasp one Handle in each hand and bend your elbows.
Place your upper arms tightly against your sides with the Handles at your shoulders
and palms facing down. Slowly lift your head and shoulders off the Glideboard in a
"crunch" motion while simultaneously pulling down slightly with your arms. Try not to
press with the legs as the abs contract. Pause at the top of the motion. Then, lower
the head and shoulders, bend the elbows and release back to the starting position.
Perform 12 – 20 repetitions to fatigue.
Works the abs and arms.
Start
Beginner
Advanced
Accessory: Handles
Finish
Glideboard Incline Position
A
B
Finish
Glideboard Incline Position
A
B
- - - - - - - - - - - - - - - -
30
Tension Cords
#1 and/or #2
#1, #2, #3 and/or #4
Tension Cords
#1 and/or #2
#1, #2, #3 and/or #4