CAPITAL SPORTS Pilato Manual De Instrucciones página 35

Sitting Plie
Level
Glide Board Incline Position
Tension Cords
Repetition
Works
Sit in centre of Glide Board with back straight supporting yourself by placing your hands just behind
your hips. Place balls of your feet approximately 6cm apart on the Footrest with toes curled over the
top & heels touching to form a „V". Keeping your back straight & squeezing your thighs together, push
feet against the footrest and straighten your legs. Hold at end of movement and slowly return to the
starting position.
The Cat
Level
Glide Board Incline Position
Tension Cords
Repetition
Works
Firmly grip the footrest with both hands and step carefully onto the Glide Board. Bending forward from
the waist keep hands on footrest and place heels at the opposite end of the Glide board with knees
slightly bent. Relax your neck, dropping your head between your arms and push the Glide board back-
wards until your arms and spine are extended. Hold and then contract your abdominal muscles so that
your back rounds up into the „cat" position. Pull using your legs to return to the start position.
Beginner
low
1 and/or 2
12-20 (or until tired)
lower back, thights & calves
Beginner
low
1 and/or 2
12-20 (or until tired)
abdominals, upper back and legs
Advanced
low or middle
1,2,3 and/or 4
Advanced
low
1,2,3 and/or 4
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