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Jackknife on the Pilates Wunda Chair

AdvancedStrengthTier T3

You lie on your back with your head an inch from the wunda chair pedal edge, holding the sides of the pedal and reaching your legs to the ceiling. You lift your hips up and over without pulling the pedal down.

Targets: Spine Chain (Full Spine)
Muscles: Rectus Abdominis

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

  • With one middle or one top spring, lie on your back with your head about an inch from the chair's pedal edge.
  • Place your hands on the sides of the pedal and hug it from where your arms meet your back, legs to the ceiling, heels together and toes apart.
  1. Jackknife on the Pilates Wunda Chair - Step 1: Lie on your back with your head an inch from the pedal edge, hands hugging the sides of the pedal and legs reaching to the ceiling, heels together and toes apart.

    Step 1 of 5

    Lie on your back with your head an inch from the pedal edge, hands hugging the sides of the pedal and legs reaching to the ceiling, heels together and toes apart.

  2. Her hips are lifted up and over off the floor toward the chair, her legs reaching overhead to the top of the chair, the pedal held still under her gripping hands, her weight on her shoulders.

    Step 2 of 5

    Without pulling the pedal down, lift your hips up and over as your legs reach to the top of the chair.

  3. Her waist is reaching back toward the floor while her hips stay lifted, her legs reaching down in the space between the pedal and the chair, her hands still gripping the pedal sides.

    Step 3 of 5

    Keep the hips up as your waist reaches back to the floor a little and your legs reach between the pedal and the chair.

  4. Her spine is lengthened along the mat as her legs stretch back up to the ceiling and begin reaching toward the floor, her hands still hugging the pedal sides and her gaze still up.

    Step 4 of 5

    As you work the legs away reach your spine long onto the mat, then stretch your legs to the ceiling and then towards the floor.

  5. Jackknife on the Pilates Wunda Chair - Step 5: Lie on your back with your head an inch from the pedal edge, hands hugging the sides of the pedal and legs reaching to the ceiling, heels together and toes apart.

    Step 5 of 5

    Lie on your back with your head an inch from the pedal edge, hands hugging the sides of the pedal and legs reaching to the ceiling, heels together and toes apart.

Safety Information

Lift the hips WITHOUT pulling the pedal down, go up onto the shoulders not the neck, and keep the gaze at the ceiling throughout. 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.