Malibu Pilates Chair Exercises

Joseph Pilates invented numerous pieces of apparatus to help Pilates practitioners. When he created the Wunda Chair in the 1940s, Pilates envisioned it becoming the original home gym. It's a simple box with a padded top and an adjustable, spring-loaded pedal. It allows you to perform dozens of exercises to strengthen and stretch your body. Pilates trainer and studio owner Carroll Krieff developed a more streamlined version of the Wunda Chair, called the Malibu Pilates Chair.

Calf Raises

While the primary focus of this exercise is to strengthen and stretch your calves, it also develops trunk and shoulder stability and stretches your hip flexors. Stand in front of the chair with your hands positioned firmly on either side of the platform, your torso forming a diagonal line toward the chair. Place the toes of one foot on the pedal. Keep your other heel pressed into the floor so your back leg extends the diagonal line of your upper body. Inhale. Exhale. Raise your heel up and pointing your toes to press the pedal all the way down. Exhale, dropping your heel and raising the pedal.

Full Pike

The full pike on the chair develops abdominal strength and control while improving scapular stabilization and shoulder girdle strength. Facing the chair, place the balls of both feet on the pedal, with your legs pressed together. Raise your heels up. Firmly grasp the sides of the chair toward the rear side of the platform. Inhale. Flex, or round, your upper body to align your shoulders over your hands. Exhale, flexing your spine further while raising the pedal to the top as your head moves into position between your arms. Inhale to lower the pedal back to the starting position.

Seated Torso Press

This is an advanced chair exercise that strengthens your abdominal muscles and back extensors while simultaneously developing hip flexor control. Sit on the chair with your back to the pedal. Lean backward with control to place your hands on the pedal, your fingers pointing away from you. Your shoulders should be directly over your hands, and your torso should form a diagonal line.
Exhale. Press your legs together and extend them straight out so they’re parallel to the floor. Inhale. Lower the pedal all the way down as you bring your torso into a fully supine position. Exhale to raise the pedal and lift your upper body back to starting position.

Basic Swan

Basic swan is a fundamental Pilates chair exercise that strengthens your back extensors and helps you develop abdominal control. Lie face-down on the chair, with your hips centered on the platform. Place your hands on the pedal, and straighten your arms to press it almost all the way down. Your shoulders should be aligned over your wrists.
Exhale. Press your legs together and extend them straight out, parallel to the floor. Inhale, extending, or arching, through your back to bring the pedal up. Keep your head in alignment with your spine. Exhale and lower your torso back down.