Wunda Chair Exercises

The Wunda chair is a versatile piece of Pilates exercise equipment, which can be used to strengthen and tone just about every muscle in your body. The modern version, which is based on the original chair designed by Joseph Pilates, features a few enhancements and is lighter in weight. Exercises on the Wunda chair can be done from a seated position, standing up, or lying on your side, back or stomach, giving you a total body workout with one piece of equipment.

Seated Footwork

This exercise stabilizes the core muscles, as well as tones the muscles in the legs. Sit towards the front of the chair with your weight on your sitting bones and your feet resting on the foot pedal, placed hip-width apart. Open your arms out to your sides to incorporate core strength and balance. Center your head in the middle of your shoulders, stack your spinal vertebrae and tuck in your abdominal muscles. Hold your torso steady as you push the foot pedal down. Resist the upward motion of the pedal with your thighs as you contract your abs. Work the pedal up and down with your feet facing front. Try the movement with your feet turned in and finally with your feet turned out.

Standing Lunge

If you are preparing for a long hike or a mountain climbing expedition, the standing lunge exercise on the Wunda chair can help you train the right muscles needed for the task. This exercise increases leg strength while improving balance, stability and coordination. Ann Sinsheimer, a certified Pilates instructor based in Charlotte, N.C., loves the lunge exercise for its ability to challenge her most athletic clientele. Place one foot on the top of the chair. Press the pedal down with the other foot until it reaches the base. Keeping your hip, knee and ankle in line, step the bottom foot up to the top of the chair. Be careful not to allow your knee to move beyond your toe. Perform eight to 10 repetitions and repeat with the other leg.

Pedal Push-Ups

Push-ups on the Wunda chair strengthen and sculpt the muscles in your upper body, in addition to increasing strength and balance in your core. Position yourself on top of the chair on your stomach with your hands pressing down the pedal. Your body should be parallel to the floor with your hips lined up with the front edge of the chair. Start the push-up action by bringing the pedal up to your chest, then pressing it all the way down to the base. For an extra challenge, use the pyramid method, performing your initial repetitions with low resistance, then increasing resistance for two to three more sets.

References

• Pilates Digest: Pilates Equipment
• Pilates-back-joint-exercise.com:Pilates Chair Workout
• Ann Sinsheimer; Certified Pilates Instructor; Charlotte, N.C.