Although its name sounds benign, the Pilates chair is one of the most challenging pieces of Pilates equipment. It requires extraordinary balance and impeccable postural alignment. The chair resembles a box, with one side that you can press down against the resistance of a set of springs. You can perform Pilates chair exercises for both the upper and lower body. Like most Pilates exercises, they should only be performed for one set. Form trumps duration. In most cases, you will do no more than 10 repetitions of each exercise.
Step 1
Adjust the springs according to your abilities. Most people are stronger in their lower body, so they will use more springs when working the legs and gluteal muscles and fewer springs when working the upper body.
Step 2
Sit on top of the chair with your feet on the pedal bar. Inhale to prepare. As you exhale, push the bar down and straighten your legs. This exercise works the quadriceps, which are the front of the thighs.
Step 3
Sit sideways on top of the chair and keep your right leg straight and on the floor. Your left leg should be bent and lifted. Raise your right arm over your head, with your left hand resting on the pedal. Inhale to prepare. As you exhale, perform a side bend to the left. Inhale and return to center. Complete the set, and repeat on the other side. This exercise works the external obliques, which are the muscles near your waist.
Step 4
Remove a spring from the chair. Sit on the floor with your back facing the chair, and place your hands on the pedals. Begin with your arms bent. Inhale to prepare. As you exhale, straighten your arms. This exercise works your triceps, which are the backs of your arms.
Step 5
Stand on the pedals with your hands on the top of the chair. Inhale to prepare. As you exhale, draw your belly toward your spine and lift your hips toward the ceiling. Your arms and legs should remain straight. The pedal bar will rise, and you will be in a "pike" position. Inhale to return.
Tips and Warnings
- Take some basic Pilates mat classes before tackling the chair.
- The spring adjustments are complicated and differ according to the model. Seek instructor's assistance when adjusting the springs.
Things You'll Need
- Pilates Chair
- Workout clothes
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