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Press Down Side on the Pilates Wunda Chair

IntermediateStrengthTier T3

You stand beside the wunda chair at the center of the pedal with your feet slightly turned out and heels together. You place your inside foot on the pedal with the toes turned out and keep the standing leg steady. You lower your inside hip and lift your outside hip.

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

  • Stand to the side of the chair at the pedal's center, feet slightly turned out with heels together, about one to two inches from the chair.
  • Place the inside foot turned out on the center of the pedal.
  1. She stands side-on beside the wunda chair at the center of its pedal, her feet slightly turned out with heels together and a small gap to the chair, her posture tall and her arms resting long.

    Step 1 of 5

    Stand to the side of the chair at the center of the pedal with your feet slightly turned out, heels together, one to two inches from the chair.

  2. Her inside foot is placed on the center of the spring pedal turned out, her standing leg steady under her, her posture still tall beside the chair.

    Step 2 of 5

    Place your inside foot on the center of the pedal with the toes turned out, keeping the standing leg steady.

  3. Her pelvis is leveled - the inside hip lowered and the outside hip lifted - over the turned-out foot on the pedal, her torso tall and her arms still long at her sides.

    Step 3 of 5

    Lower your inside hip and lift your outside hip until the pelvis is level, keeping the torso tall.

  4. The spring pedal is pressed down under her turned-out inside foot, her pelvis held level against the pedal's pull, her torso tall beside the chair and her standing leg steady.

    Step 4 of 5

    Press the pedal down and lift it up while the pedal's weight tries to throw your balance; maintain the level pelvis as the thigh moves.

  5. She stands side-on beside the wunda chair at the center of its pedal, her feet slightly turned out with heels together and a small gap to the chair, her posture tall and her arms resting long.

    Step 5 of 5

    Stand to the side of the chair at the center of the pedal with your feet slightly turned out, heels together, one to two inches from the chair.

Safety Information

Keep the pelvis leveled, do not let the pedal's weight throw the balance, and maintain the pelvis as the thigh moves. 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.