The Total Gym 1000 is the basic model of the Total Gym home series. The Total Gym 100 is a total workout system for toning your entire body. You might not get a squat stand or Pilates bar like the more expensive models, but you still get everything you need to do most of the possible exercises. Keep in mind that the Total Gym 1000 has a weight limit of 250 pounds and a height limit of 6 feet; other models may accommodate larger people.
Prone Jack Knife
The prone jack knife is an exercise for strengthening your abdominals. The prone jack knife is different from a jack knife on the floor that is done like a sit-up. With the Total Gym 1000, you use the glideboard to further challenge your abs with a variation of this popular exercise. To do a prone jack knife, kneel on the glideboard and bend forward at the waist to place your hands on the floor. The glideboard is at the bottom position near the floor at this time. Next, push your legs straight and slide the glideboard up and away from you. Like all Total Gym exercises, the higher the incline of the glideboard, the more difficult this exercise will be. Bend your knees and slide them back toward your chest to complete a prone jack knife.
Hip Abduction
The hip abduction is a distinctive Total Gym exercise for your legs, hips and glutes. This exercise is somewhat similar to using a hip abduction machine, but because you do not have a a back support or leg pads holding your body in place, your core muscles and stabilizers get more of a workout on the Total Gym. However, this means you have to be more aware of your posture so you do not slouch. Sit on the glideboard facing the upright to begin the hip abduction exercise. Bring your legs straight in front of you and grasp the handles with your arms straight and palms in. Place the bottoms of your feet against the cables and hold your hands slightly wider apart than your feet. Then, push your legs apart against the cables. You will force the glideboard to slide forward because it connects to the cables you are pushing against with your feet. Bring your legs back to hip-width apart to complete a Total Gym hip abduction.
Snow Angel
The snow angel is a Total Gym exercise for your back and shoulders. The back muscles are important for posture and work with the abs to prevent back injuries. Lie with your back on the glideboard, head at the top and your heels on the bottom edge with your knees bent. Hold the handles with your arms out to your sides at shoulder level and your palms facing forward. Simply squeeze your back and pull your arms down until your palms touch your hips. The glideboard will slide up a short distance as your arms move down. Raise your arms back up to shoulder level, not over your head as you would when making snow angels. This completes one repetition. Perform the desired number of reps depending on your fitness goal, incline and ability.
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