I love working out on the Pilates Wunda Chair. It has the strongest springs in the room, which can be intimidating because it really challenges the muscles. However, as a Pilates instructor, I adjust the workout for each client. It is also very versatile (far more than it even looks), and I like to provide strength work that can be advanced easily, while maintaining a safe and effective workout.
Here is a great Wunda Chair exercise with a beginner, intermediate and advanced option shown by yours truly!
Beginner Wunda Chair – Swan
In the beginning, I teach torso stabilization. Start by draping yourself over the chair. Focus on lengthening and extending the back while stretching the front of the torso.
Intermediate Wunda Chair – Swan Dive
To progress, lift up, and really challenge yourself to extend up.
Advanced Wunda Chair – Low Chair Twist II
Add twisting and rotation to the exercise. Whenever you are rotating, that is advancing the exercise as it is a different plane in motion.
The main thing is that you want to make sure you can internalize by keeping your belly button drawn into the spine and lengthen through the crown of your head.
Teaser and Table on the Wunda Chair
Here are two more of my favorite workouts. The Pilates Teaser can be a hard exercise to perform even on the Pilates Mat, but I like to challenge my clients even more by having them perform it on the Wunda Chair.
Start by extending the legs by keeping your palms on the pedal. The springs will provide resistance.
To progress, remove your arms and perform a teaser lift but reaching up!
The Table on the Wunda starts with your chest open and lifted, pumping without moving your hips, and ending by gracefully sitting it down and stretching it forward. Let’s see the Table in this short video:
Do you want to give these a try? Come see me at the studio!