The Pilates chair, also known as a Wunda chair, consists of a seat, split foot pedal and a handle bar for balance. The original chair resembled a wooden box with the pedal and handle attached, but new versions come in lightweight aluminum bodies. You can use the chair for sitting, standing and kneeling exercises while either your hands or feet use the pedals.
Footwork
Footwork on the Pilates chair helps promote pelvic stability while strengthening the muscles of your legs. Sit at the edge of the chair with your feet positioned on the pedals. Begin with your feet flat on the pedals and pump the pedals up and down several times. Switch the positioning of your feet on the pedal to target your legs from a different angle. Try pumping the pedal with your toes, heels or arches of your feet. Angle your toes inward or outward for further variation.
Kneeling Mermaid
The mermaid uses the Pilates chair pedal to stretch your upper body from your hips to your ribs and along your spine. Kneel next to the chair with your knees bent at a 90-degree angle. Place your hand closest to the chair on the pedal. Keeping the arm extended, bend sideways at your waist toward the chair, pushing the pedal down with your arm. As you bend, bring the opposite arm out and over your head as if you were diving sideways into a pool. Hold the stretch briefly before returning to the starting position. Switch sides to stretch the other half of your body.
Thigh Slicer
The chair's pedal provides the resistance to work your inner and outer thighs during the thigh slicer. Stand next to the pedal with your hand gentle gripping the handle for balance. Bring the leg farthest from the pedal over your closer leg to rest the foot along the edge of the pedal. Your toes should be facing forward with your foot running parallel with the edge of the pedal. Slowly pump the pedal up and down with your foot. Switch sides to work the opposite leg.
Push-ups
Push-ups on the Wunda chair help strengthen your chest and abdominal muscles. Lie face down on the chair with your arms extended and your hands pushing the pedals fully to the ground. Shift your torso forward until your hips rest at the edge of the chair. Allow the pedal to come off the ground until your body is straight and parallel with the floor and your arms extend down perpendicularly to your body. Slowly pull the pedal toward your chest and slowly return to the starting position.
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