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Going Up Front on the Pilates Wunda Chair

IntermediateStrengthTier T3

Facing the wunda chair, you stand with one foot on the chair top and the other on the lowered pedal, with your hands behind your head. You reach down through both legs and lift through your center so the pedal floats up.

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

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Set one top spring and one bottom spring and stand facing the chair; place one foot on top of the chair and the other foot on the pedal.
  • Take your hands to your working position - behind your head, out to the side or reaching on the diagonal.
  1. She faces the wunda chair mounted with one foot on the chair top and the other foot on the lowered spring pedal, her hands behind her head and her torso upright.

    Step 1 of 5

    Facing the chair, stand with one foot on the chair top and the other foot on the lowered pedal, hands behind your head.

  2. Her pedal leg has floated the spring pedal upward while she stays upright facing the chair, her shoulders over her hips, her legs hugging toward each other and her hands still behind her head.

    Step 2 of 5

    Reach down through both legs, hug them toward each other and lift through your center so the pedal floats up without leaning forward.

  3. Her float is held at the top with the pedal raised high under her pedal foot, her weight centered between both feet, her torso tall and her hands behind her head.

    Step 3 of 5

    At the top of the float keep your weight centered between both feet with your torso tall and your legs still hugging toward each other.

  4. Her pedal is lowering under control toward the start height while she keeps lifting through her center, still upright facing the chair with her hands behind her head.

    Step 4 of 5

    Lower the pedal down under control while you keep lifting up through your center, without pitching forward.

  5. She faces the wunda chair mounted with one foot on the chair top and the other foot on the lowered spring pedal, her hands behind her head and her torso upright.

    Step 5 of 5

    Facing the chair, stand with one foot on the chair top and the other foot on the lowered pedal, hands behind your head.

Safety Information

Do not lean forward into the front leg; reach down through both legs and lift through the center so the springs do the work. 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.

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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.