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Strengthening Workout Exercises
The strengthening work out is designed to assist you in increasing your Jean muscle mass and toning
your body. Each exercise has recommendations for Glide Board and Tension cord settings - these are
suggestions only. You can customise your workout with approximately 175 different resistance combi-
nations to suit your fitness requirements.
Always remember the following points:
Breathing:
Breathing is important during any workout. Controlled inhales through the nose and exhales through the
mouth. During the exercise movement - Exhale on Exertion and Inhale on Release.
Technique:
Technique or good form is required during the exercise to gain optimum results. Don‘t waste your wor-
kout - always use the settings that allow you to complete movements with good technique
AB Crunch
Level
Beginner
Advanced
Glide Board
Incline Position
low
middle
Tension Cords
1 and/or 2
1,2,3 and/or 4
Repetition
12-20 (or until tired)
Works
abdominal muscles
Lying on your back on the Glide board with head on headrest,
place feet approximately hip-width apart on the Footrest push up
bar. Grasp a hand strap in each hand and cross arms over chest.
Slowly press against the push up bar with feet, straightening the
knees while at the same time bringing your head and shoulders
off the Glide board making the „crunch“ movement. Hold at the
top of the movement for one count pulling down slightly with
arms. Return to the starting position by slowly bending knees
while lowering head and shoulders back to the Glide board.
Summary of Contents for Pilato
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