Pilates Exercise Chart printable pdf download

Pilates Exercise Chart

Exercise Programs

How to Exercise

IMPORTANT – Read this Exercise Chart in conjunction with the User Manual & Exercise Guide

Each program consists of 3 groups of exercises: Warm Up, Work Out and Cool Down. Do not skip any stage.

Warm Up

Exercise Program - Depending on the available time, select either the “EXPRESS” or “TOTAL BODY” Exercise Program. The

different exercises in the Programs (see “Exercise Programs”) are designed to work out the various muscles of the body.

Start your exercise program with a light exercise to raise your body temperature

Perform each of the exercises in the sequence as indicated in the Exercise Program. For variety you can alternate

• Cardiovascular Exercise

between exercise programs during different exercise sessions.

Begin by marching on the spot, moving arms and progress to a slow jog. When fitter, run on the spot, lifting knees and pumping arms. In

addition, you can also perform jumping jacks.

Exercise Resistance - For each exercise resistance, attach one or more of the resistance bands to the resistance hook.

• Stretching

Follow with stretching exercises.

Exercise Reps & Sets - For each exercise, engage a suitable level of resistance to enable you to perform the exercise

movement (“rep” for short) 8 - 12 times (a set). Once you have reached 12 reps per exercise, increase the resistance

Work Out

level by a suitable amount that will allow you to perform 8 reps.

EXPRESS

TOTAL

How to Perform each Exercise - Each exercise is accompanied by a brief description of how to perform the exercise with

• If you are unfit, start slowly and build up gradually. Once fit, exercise actively so as to increase your heart rate.

BODY

two accompanying pictures: The start of the exercise; and the mid point of the exercise. By returning to the starting

• Complete the exercises in the indicated order, moving at a steady pace from one exercise to the next. If you find any

position, one rep. of the exercise will be completed.

particular exercise too strenuous, skip it and try again when you are fitter.

• Perform exercise movements with smooth, continuous motions, approximately 1 rep every 1 - 2 seconds.

Ex No.

• Perform each exercise with proper form (e.g. keeping your head and spine aligned) and do not swing or use momentum

Exercise Form - Perform exercise movements with precision and control. Concentrate on engaging the core whilst

1 - 3

1 - 23

keeping the movements fluid

when moving against resistance.

• Maintain steady, rhythmic breathing whilst exercising – do not hold your breath.

8 - 12

• Always contract your abs, core and lower back muscles whilst performing an exercise. This will stabilise the body and help

16 - 20

Exercise Program Options

prevent injury.

22 & 23

• To intensify your program, first attempt to increase the number of repetitions per exercise and then try to increase the

resistance per exercise (see Resistance Chart in User Manual & Exercise Guide).

• Exercises are grouped together into specific Exercise Programs designed to meet your requirements.

• Do not increase reps and resistance during the same exercise

session.

• There are 2 Exercise Programs. Select the program that is best suited to your fitness level, available time, objectives and

level of motivation.

Cool Down

EXPRESS

A total body workout - if you have limited time, have been inactive or

are unfit

End your exercise with a Cool Down

• Cardiovascular Exercise

TOTAL BODY

A total body workout exercising a wide range of muscles - if you are fit, have the time and want a

Run or walk on the spot gently for 1-2 minutes

more complete workout

• Stretching

Stretch slowly, holding the stretch for 20 – 30 seconds

Stretching Exercises

Calf Stretch

Inner Thigh Stretch

Hamstring Stretch

Side Stretch

Triceps Stretch

Standing Stretch

Thigh Stretch

Knees to Chest Stretch

Chest, Shoulder & Upper Arm

Face the wall with one leg in front of

Sit on the floor with knees bent and

Interlace fingers behind the back.

Inhale. Tuck your chin in and

In the standing position, reach one

Lie on your back. Bend knees and lift

Sit on the floor with legs straight and

Stand with feet apart, knees slightly

Place left hand behind the head,

the other, feet flat and toes facing

soles of the feet touching. Lean

Slowly turn the elbows inwards

breathing out, roll down to a

hand behind the body and grasp the

feet off the floor. Hug knees to

knees bent. Stretch forward towards

bent and one arm at side. Reach the

elbow bent with palm facing just

forwards. Bend the knee of the front

forward holding ankles or feet.

whilst straightening the arms.

comfortable position. Keep the back

top of the foot. Pull the heel towards

chest.

toes.

other arm above the head and bend

below the head on the neck. With

leg whilst keeping the back leg

rounded and touch toes if possible.

the buttocks. Keep the standing leg’s

sideways taking the raised arm over

the right hand hold the left elbow

straight. Push the hip of the back leg

Breathe in and out whilst

knee slightly bent. Repeat on the

and to the side. Repeat with other

and pull the arm towards the head.

towards the wall. Repeat with the

maintaining the position.

other leg.

arm.

Repeat with the other arm.

other leg.

Pilates Exercises

High Half Toe

(Connect foot bar)

First Position

Running

Shoulder Pads & Headrest

(Connect foot bar)

IMPORTANT MEDICAL WARNING

Carefully review the Exercise Chart and consult your physician

before using this product or performing the exercises presented

herein. The instructions and advice presented in this Exercise

Chart are in no way intended to be a substitute for medical

counselling. Not all exercises are suitable for everyone and any

user of this product assumes the risk of injury resulting from

performing the exercises shown. If at any time you feel you are

exercising beyond your current fitness level or you feel

uncomfortable, you should discontinue exercise immediately.

Your physician should help you ascertain your target heart rate,

as determined by your age and physical fitness. Certain training

Please note: The exercises are shown without the

programs and types of exercise equipment may not be suitable

A: Place toes on foot bar with knees bent, heels raised, arms at

A: Place balls of the feet on the foot bar with toes apart and

A: Place toes on the foot bar with feet together, arms at sides

shoulder pads and headrest fitted. For added stability, fit

for everyone. This is particularly important for those individuals

heels together. Knees are bent, arms at sides and holding the

and holding the glide board.

these to the machine as shown in the User Manual.

sides and holding the glide board.

over 35, pregnant women and individuals with existing health

problems or problems with balance. If you take medication

B: Push against the foot bar to straight legs with heels raised.

glide board.

B: Bend right leg and allow left heel to flex under the foot bar.

which affects your heart rate, you must seek medical advice from

Pause and return to starting position.

B: Push feet against foot bar to straighten legs. Pause and

Bend left leg and allow right heel to flex under the foot bar.

Caution: Carefully lower your head onto the headrest

your doctor before starting your exercise program with this

return to starting position.

Continue alternating legs in a smooth motion.

with your neck between the shoulder pads

machine

)

Lower and Lift Leg Extension

One Leg Bent

Heels on Bar

Rebounder

Lower and Lift (Connect foot bar

(Connect foot bar)

(Connect rebounder) (Optional Extra)

A: Place balls of feet on foot bar and heels raised, arms to the

A: Place ball of left foot on foot bar with feet hip distance apart,

A: Place ball of left foot on foot bar, arms to the sides and

A: Lie and place feet parallel in the centre of rebounder, arms

A: Place heels of feet on foot bar with legs together, knees

sides and holding the glide board.

arms to the sides and holding the glide board. Bring right knee

holding the glide board. Bring right knee in line with left knee in

bent, toes pointing up, arms to the sides and holding onto glide

to the sides holding the glide board.

B: Lower heels under the foot bar. Pause and return to starting

in line with left knee in table top position.

table top position.

board.

B: Bounce feet against the rebounder starting with small,

position.

B: Push out with left leg whilst straightening right leg upwards

B: Extend left leg by pushing against foot bar whilst keeping

B: Push heels against foot bar and straighten legs. Pause and

controlled movements and gradually increase the rebounding

and pointing toe. Flex right foot, bend left leg and lower right

right leg in table top. Pause and return to starting position.

return to starting position.

movement.

leg above the foot bar while keeping right leg straight (not

Repeat with right leg

shown). Repeat for left leg

Hundreds

Down and Up

Leg Circles

Table Top

Single Thigh Stretch

(Rope engaged)

(Rope released)

(Connect foot bar)

A: Grip handles, palms facing up and lift the knees

A: Place feet through handles. Bring straight legs vertically

A: Place feet through handles. Bring legs in the table top

A: Stand facing the foot bar on the right hand side of the

B: Pull arms forward and down towards your sides while raising

inline with your hips with arms at sides and holding the glide

position, arms at sides and holding the glide board.

machine. Grip foot bar with left hand and place left foot on

the head and shoulders off the glide board in a “crunch”

board.

B: Straighten legs upwards. Pause and return to starting

glide board.

B: Push back with left foot to straight leg. Pause and return to

motion. Pump your arms in an up and down motion as you

B: Keep legs and feet together and lower legs, keeping lower

B: Keep legs and feet together and press legs down.

position.

starting position. Repeat on left side.

inhale for 5 counts and exhale for 5 counts (pump once for

back against the glide board. Pause, then slowly return to

C: Circle legs clockwise by moving them outwards before

each count) to complete one set. After completing 10 sets,

starting position.

returning to the starting position.

return to starting position

Elephant

(Connect foot bar)

Y-Position

(Rope engaged)

Arm Circles

(Rope engaged)

Arm Pull Down

(Rope engaged)

Triceps Extension

(Rope engaged)

A: Grip handles with arms straight up in a 45 degree position

A: Stand on glide board facing foot bar and grip foot bar with

A: Grip handles with arms straight up, palms facing forwards,

A: Grip handles with arms straight up and parallel to one

A: Grip handles with arms at sides, elbows bent, palms facing

both hands.

and lift legs into a table top position

align knees with legs in the table top position.

another, palms facing forwards and with legs in the table top

forwards and legs in table top position.

B: Pull arms down to sides. Pause and return

B: Make large circles with your arms by moving them down to

position.

B: Press forearms downwards whilst keeping upper arms and

B: While keeping the upper body still, push legs back from the

your sides

B: Pull arms down to sides. Pause and return.

elbows still. Pause and return.

hips. Pause and return to starting position.

C: Continue moving the arms out to a “T” position. Return to

starting position.

Bicep Curl

Arms Straight Back

Offering/Serving Bread

Hug a Tree

Mermaid

(Rope engaged)

(Connect foot bar)

A: Sit or kneel and hold handles (with open or close hands) ,

A: Sit cross legged or with legs extended and hold handles (with

A: Sit cross legged or with legs extended and grip handles, arms

A: Sit sideways on glide board with right side of body next to

A: Kneel (or sit) and hold handles (with open or closed hands),

open or close hands) , arms at the sides, palms facing forwards.

the foot bar. Place your left hand in the centre of the foot bar

palms facing upwards and arms extended.

arms straight, palms facing backwards.

extended to chest height at sides, elbows slightly curved.

and raise right arm overhead.

B: Bend elbows and pull the handles up towards shoulders,

B: Pull handles backwards with straight arms. Pause and return

B: Lift arms to shoulder height, palms facing upwards. Pause

B: Bring hands together in front of chest. Pause and return.

keeping upper arms and elbows still. Pause and return.

and return.

B: Bend sideways towards the bar, bringing right arm over and

simultaneously push away with right arm. Pause and return to

starting position. Repeat on left side.

Flow Form™ PilatesExerciseChart_ENG_HSN_US_R0_120720

Pilates Exercise Chart

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