Basic Pilates Chair Exercises

Pilates incorporates mind-body fitness in an approach to bring strength and balance into your life. Through stretching and strengthening exercises, Pilates helps you develop stronger muscles and better posture, which will improve balance and coordination. You can do Pilates exercises on a mat or using one of the Pilates machines such as the Pilates or Wunda chair. The Pilates chair offers an affordable addition to your home gym.

Foot Warm-Up

Using the Pilates chair, stretch your foot muscles to relieve tension and increase flexibility of your ankles. Sitting upright in the chair, place your feet on the pedal. Move the pedal up and down using your toes to give the back of your foot a pleasant stretch. To work your entire foot, you can turn your toes in and out to target different muscles. This type of exercising is a good warm-up for more advanced routines.

Hamstring Stretch

Stretching can loosen tight muscles and help improve your athletic performance, Stott Pilates explains. The hamstring stretch will focus on the muscles in the back of your thighs. The Pilates chair will act as a brace as you reach across the chair from behind bringing your hands to the pedal. Use your abdominal muscles to stabilize your body and help you maintain the position and to return slowly to the starting position. One of the principles of Pilates is control. Your movement back to the starting position must be slow to avoid injury and to fully engage your core.

Seated Mermaid Stretch

The seated mermaid stretch targets the deep hip flexor muscles. If you jog or bicycle, these muscles may become tight as you strengthen them. This stretch works the entire side of your body. The exercise involves sitting on the edge of your chair, parallel to the support legs of the Pilates chair. Resting one hand on the pedal, you will raise your other arm over your head toward the front of the chair. Your core muscles will help you maintain balance as you stretch. Repeat the exercise, switching position to work the other side of your body.

Arm Stretch

Another guiding principle of Pilates is precision of movement. You can do this by using your breath to help you focus on the action of your body, Spine-Health explains. The arm stretch will work the muscles of your shoulder as well as your biceps and triceps. Sit cross-legged on the floor in front of your Pilates chair, facing away from the chair. Reach behind with both hands to the pedal. Exhaling as you push the pedal down will help focus your mind on the exercise. It is important to keep your back straight, holding in your abdominals for good form.