Malibu Pilates Exercises

Master Pilates instructor Carroll Krieff opened Malibu Pilates Studio in 1998. With the launch of her own equipment line, Krieff has based the Malibu Pilates Chair on the original Wunda Chair. Both look like a stool with a padded top and have a hinged lever underneath with adjustable spring resistance. The lever on the Malibu Pilates Chair can separate into two pedals which operate independently. Malibu Pilates promotes faster movements than in authentic Pilates, promising a cardiovascular workout.

Footwork: Toes

The footwork exercise resembles a conventional leg press movement, except with no support for your back you have to engage your lower abdominals to hold your torso stable. Sit toward the front of the chair. Place the balls of your feet on the pedals, heels lifted and touching, toes turned out. Avoid using your hip flexors as you let the pedals raise. Stretch tall through your lower back. Squeeze your gluteal muscles and focus on using your hamstrings as you press the pedals to the floor. Master the form before you try a faster pace. As you feel more comfortable, you can raise your arms to the sides for additional challenge. Do eight repetitions.

Mountain Climb

The mountain climb comes from the intermediate Wunda Chair series. Be careful to keep your lower back rounded to avoid a lumbar strain. This exercise will work your lower abdominals, hamstrings, gluteal and quadricep muscles. Place one foot on top of the chair and the other on a pedal. Draw your navel toward your spine to round your back and engage your deep lower abdominals. Start with your hands resting lightly on the far side of the chair top. Let the springs raise your pedal foot while your torso remains still. Use the back of your thigh and your lower abdominals to press the pedal back down to the floor. Feel your lower abdominals extend down toward your pubic bone as you press your foot down. For a more advanced variation, keep your back rounded and raise your arms to the front. Do ten repetitions and then change legs.

Pull-ups: Double Arm

This intermediate exercise requires you to access your deep lower abdominals. At first, the movement will be small. Stand with the balls of your feet on the pedals, heels touching and toes turned out. Place your hands on the far side of the chair top and round your back, drawing your navel to your spine and hollowing out your lower stomach. Keep your chest muscles relaxed and your shoulders pressed away from your ears. Squeeze your buttocks and engage your lower abdominals to raise your hips above your head. Control the movement as you come back down. Do four repetitions.