Pilates Chair Workouts

Joseph Pilates called this apparatus the Wunda Chair. This box has a padded seat on top and a platform hinged by springs beneath. Some versions have pedals which move independently. You can complete an entire workout on the Wunda Chair, reaching over, down, and backward to depress the platform with your feet or hands. Learn to engage your transversus abdominis, your deepest layer of stomach muscles, to get the full benefit of the Wunda Chair workout.

Beginner Workout

The beginner chair workout provides opportunity to master the Pilates basics. Many of the movements in the beginner exercises are similar, and the difficulty lies in holding your torso still and stable. For the Footwork exercise, sit upright on top of the box with your feet on the platform. Turn your toes out and keep your heels together. Place your hands on the front of the box. Pull your lower abdominals in toward your spine and squeeze your buttocks together. Hold your back straight. Press the platform to the floor with your legs and do not let your upper body wobble. Control the platform as it moves back up slowly, holding your torso still.

Intermediate Workout

Many of the exercises in the intermediate Pilates chair series could cause injury if you do not engage your deep lower abdominals. Work with a certified Pilates instructor to learn proper form to get the most from your workout. For the Teaser exercise, sit on top of the box facing away from the platform. Keep your your legs straight with toes turned out and heels together to engage your hamstrings and buttocks. Reach behind with your spine long and abdominals drawn in strongly. Place your hands on the platform and press it down while you lower your legs. Use your stomach muscles to power the movement. Raise your torso and legs back up to a V position, lifting your hands to the back of the platform.

Advanced Workout

The advanced Pilates chair workout includes several exercises that could be performed easily using momentum or muscles that are not strong enough to sustain the movement without injury. The Swan is an exercise done while lying on your lower stomach on the box facing the platform. Keep your lower abdominals drawn in while you engage your back, buttock and hamstring muscles to arch your shoulders and feet up. With your hands on the platform, use your abdominals to press down letting your legs rise to hold your arch. Let the return of the platform tip your arched upper body back up.