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Boxing on the Pilates Arm Chair

IntermediateStrengthTier T2

A seated punching move on a Pilates arm chair. You sit with your back against the chair, hold the spring handles, and punch straight in front of your centre while keeping your shoulders on the back.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

chair

Home Options

  • chair

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit in the chair with the back fully against it - no gaps - hands in the handles; place the feet pressing into the floor with the legs parallel, or soles together with the knees wide but engaged.
  • Draw the shoulders onto the back and set the hands ready to punch from where the arms meet the back.
  1. A woman sits in the arm chair, back flush on the backrest, feet pressing the floor, hands in the spring handles held ready in front of her chest.

    Step 1 of 5

    Sit with your back fully against the chair - no gaps - hands in the handles, feet pressing the floor with legs parallel; shoulders on the back, hands ready in front of the centre.

  2. She punches her right hand straight forward along the centre line, the spring arm drawing open, the left hand held ready.

    Step 2 of 5

    Punch directly in front of your centre - not just in front of the shoulder - keeping the shoulders on the back.

  3. She rounds her spine forward off the tall line while punching alternately in front of her centre, the springs flexing with the chair movement.

    Step 3 of 5

    As you round forward, keep boxing - eight punches on the way down, the chair moving with you.

  4. She rolls her spine back up tall while still punching in front of her centre, arriving upright against the chair.

    Step 4 of 5

    Keep boxing - eight more punches on the way back up - and return tall against the chair.

  5. A woman sits in the arm chair, back flush on the backrest, feet pressing the floor, hands in the spring handles held ready in front of her chest.

    Step 5 of 5

    Sit with your back fully against the chair - no gaps - hands in the handles, feet pressing the floor with legs parallel; shoulders on the back, hands ready in front of the centre.

Safety Information

Punch directly in front of the centre without pulling the shoulder off the back, and keep the punches controlled through any rounding action. Warning: it is not ideal for some shoulder or neck issues. Avoid letting the spring 'beat up' the punch. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.