How to Do the Push Down With a Pilates Chair

Doing the push down with a Pilates chair, which has a total of 75 workouts, is quite an effective workout for the whole leg and back area. Just because you are going to use a chair doesn't mean it's an easy way around a workout. The Pilates program helps many individuals get back in shape safely and effectively. The steps to do a push down with a Pilates chair are described here.

Instructions

1. Step up on the Pilates chair and make sure it is secure. These chairs usually are, but just double-check.

2. Adjust the spring resistance you feel is appropriate for your physical condition. Most models have four or five spring adjustments for a good variety of challenges.

3. Position your body on the chair. Place your attention on the torso area of your body.

4. Press down on the step with your legs, keeping the torso area stable and strong.

5. Feel the chair activate the lower back, buttocks, transverses abdominals, pelvic region and heightens neuromuscular function.

6. Notice how your muscles also stretch and rebalance. As you continue over a period of time doing this exercise, you start to notice your flexibility improving as well. Balance is more stable.

Tips & Warnings

• Transverse abdominal muscles are those muscles that are deep in the abdominal area of the body that deals with maintaining posture.

• Once you do this exercise for some time, you might want to try it without using the chair's handles.

• Make sure you keep your pelvic area balanced. Avoid tilting the pelvic area.