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Pilates Chair Workout
The Pilates Chair is a popular piece of exercise equipment not only because it is smaller than the rest, but it is less expensive and takes up little space. Pilates goal was that every home in America have a Pilates Wunda Chair in the living room that fit the décor so you could exercise while visiting or watching television. Many of us have treadmills and bicycles stuffed in the corner that they planned to workout on while watching television. The Wunda Chair is much quieter and you can sit, lie, or stand to do your exercise. This is my favorite piece of Pilates equipment because I can get a great workout in a short amount of time or it can be so versatile that I can spend a whole hour giving myself or clients a workout on this piece of Pilates equipment.
Some of the Many Benefits of the Pilates Chair: 1. Improves Balance whether sitting, standing, or lying on the chair. 2. Improves Posture through pelvic and scapular stabilization exercises. 3. Works spinal flexion, extension, and side bending through the many different stretching positions. 4. Increases strength, lean muscle tissue and, in turn, metabolic function. 5. Improves mood and energy with the fun invigorating movements.
Check out my Four Minute Pilates Chair Workout on YouTube!
FOOTWORK: Sitting to the front of the chair upright on your sitting bones at the base of the pelvis with your feet on the pedal. Work the pedal up and down with your feet in various positions; turned out, in, and on the toes. PURPOSE: This exercise not only helps to strengthen the muscles of the legs, but also improves balance and pelvic stability.
HAMSTRING STRETCH: Standing behind the Pilates Wunda Chair step right up to the back edge with your thighs touching the chair and drawing your abdominals in reach forward for the pedal letting it support some of your body weight. Reach down until you feel the backs of your legs stretching then draw your abdominals in deeply and roll yourself back up to the start. PURPOSE: To stretch the backs of the legs while strengthening and using the deep abdominals to protect your back.
SEATED TRICEP PRESS: Sitting on the floor or a box with your back to the pedal. Reach back and grab the pedal with palms facing away and press the pedal down. Sit very tall and bend your arms up to a 90 degree angle then extend them again. PURPOSE: I like to use this exercise for people who have neck tension. It helps to stretch the back of the neck and arms as well as strengthening the triceps.
PUSHUPS: Lying tummy down on top of the chair with hands pressing the pedal down. Bring your hips to the front edge of the chair and find your balance. Come up until you are parallel to the floor then begin your pushups bringing the pedal to you and pressing it away. PURPOSE: Great exercise to strengthen and balance the core while working shoulder stability and upper body strength. 
MERMAID: Sitting sideways on the Pilates chair with the hand closest to the pedal reach and press the pedal down while reaching the opposite hand to the ceiling.
Exhale as you press the pedal down sinking your arm into shoulder socket and inhale as you sit tall again. PURPOSE: This is a great stretch for the whole upper body. You will especially feel it along the side of the spine stretching from your ribs to hips.
Check out all my Pilates Equipment Workouts Here!
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