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Table on the Pilates Wunda Chair

IntermediateStrengthTier T2

You sit on top of a Pilates wunda chair facing the pedal with the balls of your feet on it and your hands on the seat behind you. You hold the pedal up and lift your hips up and forward into a reverse tabletop.

Targets: Hip

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

No equipment needed

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit on the wunda chair top facing the pedal, set on one top and one bottom spring, the balls of your feet on the pedal and your hands back on the seat.
  • Keep the heels together and toes apart, and soften the elbows so they are not locked.
  1. He sits on the wunda chair top facing the pedal, the balls of his feet resting on it, his hands planted back on the seat behind him, his heels together and toes apart.

    Step 1 of 5

    Sit on the chair top facing the pedal with the balls of your feet on it, your hands back on the seat behind you, heels together and toes apart.

  2. His hips are lifted up and forward off the seat into a reverse tabletop, the balls of his feet holding the pedal up, his shoulders stacked over his wrists and his elbows soft.

    Step 2 of 5

    Hold the pedal up under your feet as you lift your hips up and forward into a reverse tabletop, shoulders over your wrists and elbows soft.

  3. His lifted table holds while the pedal is pressed away under the balls of his feet, the spring opening, his hips still raised and his shoulders still over his wrists.

    Step 3 of 5

    From the lifted table, press the pedal away under the balls of your feet, opening the spring while your hips stay up.

  4. His pedal is drawn back up under the balls of his feet as the spring closes under control, his hips still lifted in the table and his shoulders still over his wrists.

    Step 4 of 5

    Pull the pedal back up to close the spring under control, keeping the hips lifted and the pace steady.

  5. He sits on the wunda chair top facing the pedal, the balls of his feet resting on it, his hands planted back on the seat behind him, his heels together and toes apart.

    Step 5 of 5

    Sit on the chair top facing the pedal with the balls of your feet on it, your hands back on the seat behind you, heels together and toes apart.

Safety Information

Soften the elbows so they are not locked or hyperextended, and focus on closing the spring rather than opening it. Warning: it may not suit some knee or shoulder injuries. 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.