Joseph Pilates invented hundreds of exercises in the early 1900's for his universal reformer machine. The Total Gym uses a similar sliding bed, called a glide board to simulate many classic Pilates reformer exercises. When using a Total Gym for Pilates moves, set the glide board incline at a low height to provide light resistance. Perform this full-body series while lying on your back, facing the foot bar. Talk to your doctor about appropriate exercises for your needs.
Sweet Spot
Whenever you extend your legs, choose an angle that hits your sweet spot -- the one that creates your flattest belly position. Tuck your knees to your chest and place the cord loops on your feet. Assume the Pilates "V" position by touching your heels together and turning your toes and knees out. Extend your legs out at about a 45-degree angle. Lower your legs 3-to-6 inches. If your belly bulges or your back arches, this position is too low for you. Raise your legs 3-to-6 inches. If your stomach looks flatter, this is a better angle for you.
Frog
Place the cord loops on your feet. Inhale as you assume the Pilates "V" position. Place your hands lightly on your lower belly. Exhale as you extend your legs, aiming for your sweet spot. The glide board will slide out. Inhale as you bend your knees and return to your start position. The glide board will slide down. Execute eight frog repetitions. Use your hands to feel your belly position as you move your legs. Keep your belly as flat as possible.
Double Leg Stretch
Tuck your knees against your chest. Grasp the cord handles and hold your fists next to your hips with your palms facing your body. Inhale as you slide your arms out to the sides, like a bird opening its wings. The glide board will slide down. Exhale as you close your wings. The glide board will slide out. On your next inhalation, simultaneously open your wings and extend your legs out to your sweet spot. Exhale as you close your wings and tuck your knees to your chest. Execute five double leg stretch repetitions.
Double Leg Circles
Put the loops on your feet and assume the Pilates "V" position. Place your hands on your belly. Extend your legs and aim for your sweet spot. The glide board will slide out. Exhale as you lift both legs out toward the sky. The glide board will slide down. Inhale as you open your legs wide and circle them down to touch your heels together. The glide board will slide out. Use your hands to feel your belly position. If you cannot keep your belly flat, make your circles smaller. Execute five circles in one direction and five in the reverse direction.
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