Although the words "chair exercises" might sound like some sort of modified program for seniors or unfit individuals, the Pilates chair does not provide an easy workout. The chair is also called the "wunda chair" and the stability chair. It's composed of a box, which has a platform that is placed over a set of resistance springs. Some Pilates chairs have two independent pedals, instead of a singular platform. Over 75 exercises can be performed on the Pilates chair. Since Pilates exercises emphasize quality over quantity, perform only one set of 6 to 10 repetitions of each exercise.
Seated Footwork
Sit on top of the chair, with your feet on the pedals. Use your thigh muscles to press the pedals up and down. This exercise is similar to the leg press machine at the gym. It works your quadriceps, gluteal muscles and hamstrings. You can also do this with one leg at a time. To combine foot and ankle strength with the leg workout, keep the heel flat on the platform as you press down, and lift the heel on the way up.
One-Legged Pushdown
Stand with one foot on the top of the chair, and the other foot on a pedal or the platform.The leg on top of the chair should be bent, and the leg on the platform or pedal should be straight. Inhale to prepare. As you exhale, press the pedal down toward the floor. This exercise works the gluteal muscles, while enhancing dynamic balance.
Mountain Climbers
Use the same position you used for the one-legged pushdown. However, this time you will bend at the waist and hold onto the chair. Keeping your supporting knee bent, straighten and bend your rear leg. Establish an even rhythm. When you feel that you have sufficient balance, engage your core, and slowly raise your upper torso to an upright position. This exercise works the quads, hamstrings and gluteals while enhancing dynamic balance.
Mermaid
Sit on the chair so that your right hand and right hip are closest to the platform or pedals. Keep your right knee bent, and your right foot flat on the floor. Straighten your left leg, and bring it out to the side, keeping it in alignment with your left hip. Place your right hand on the pedal. Inhale and raise your left arm. As you exhale, push down on the pedal, perform a lateral bend at the waist and raise your left arm over your head. This exercise works the external obliques, which are the muscles that support your waistline.
Member Comments