Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Mountain Climber on the Pilates Wunda Chair

IntermediateStrengthTier T3

You put one foot on top of the wunda chair and the other on the pedal, with your fingertips on the back edge of the chair. You round over your front leg and hover while your pedal leg pumps the pedal eight times.

Targets: Hip
Muscles: Rectus Abdominis, Hip Flexors

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

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Place your feet on the pedal and your fingertips on the back edge of the chair, then take one foot on top of the chair.
  • Find your rounded shape over the front leg with the pedal leg knee bent - for the full version the arms reach beyond the chair from the back.
  1. She perches with one foot on the wunda chair top and the other foot on the pedal with that knee bent, her fingertips resting on the back edge of the chair, her spine rounded over the front leg.

    Step 1 of 5

    With one foot on the chair top and the other foot on the pedal with its knee bent, hold your fingertips on the back edge of the chair and round over your front leg.

  2. Her arms reach beyond the chair from her back while she hovers rounded over her front leg and her pedal leg pumps the spring pedal, her hips steady and her back like the stomach-massage round shape.

    Step 2 of 5

    Reach your arms beyond the chair from your back and hover rounded over your front leg while your pedal leg pumps the pedal eight times.

  3. Her torso is rolled up to a tall straight back over the same leg shape, her arms still reaching beyond the chair, while her pedal leg continues pumping the spring pedal.

    Step 3 of 5

    Keeping your leg shape, roll up to a tall back with your arms still reaching while your pedal leg pumps eight more times.

  4. Her spine is rounded forward again over the front leg with her arms still reaching, while her pedal leg finishes the last pumps of the spring pedal under control.

    Step 4 of 5

    Round back forward toward your start shape over the front leg while your pedal leg finishes the final eight pumps.

  5. She perches with one foot on the wunda chair top and the other foot on the pedal with that knee bent, her fingertips resting on the back edge of the chair, her spine rounded over the front leg.

    Step 5 of 5

    With one foot on the chair top and the other foot on the pedal with its knee bent, hold your fingertips on the back edge of the chair and round over your front leg.

Safety Information

Keep the hips from shifting and do not rest on the top leg during the pumps. Warning: it may not be suitable for some knee issues. 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.

Get your free personalized program at clapmove.com/register

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