How to Incorporate the Wunda Chair Into Pilates Workouts

The Wunda Chair is a necessary companion to the complete Pilates exercise routine that provides discipline in body control, deep breathing and stretches. Previously found only in Pilates studios, the Wunda Chair is now popular for home use, as it complements the basic Pilates mat routine with a host of different exercises.Wunda Chair exercises are split into three ascending difficulty levels: beginner, intermediate and advanced. The first-time user will want to stick to the beginner level until she becomes fully acclimated to the different motions of the chair.The basic Wunda Chair routine also provides an excellent stretch and will work seamlessly into the novice Pilates student's exercise regimen.

Things You'll Need

• Wunda Chair
• Exercise mat

Instructions

The Wunda Chair and the Pilates Novice

1. The Mermaid Kneel is a simple, Pilates-based exercise that will stretch your internal and external obliques, as well as provide you with added shoulder flexion. Place an exercise mat next to the foot pedal of your Wunda Chair. Kneel next to the Wunda Chair, so that your body is positioned directly to the left or right of the machine, and grasp the foot pedal with your left or right hand. Keep the arm that holds the grip straight at all times and push down on the foot pedal. As your body dips toward the floor, bring your free arm over your head as you move it toward the Wunda Chair. Stop when you reach maximum flexibility.

2. Perform the Seated Mermaid as a slight variation on the Mermaid Kneel. The Seated Mermaid follows the same principle as the Kneel, but allows for a deeper and fuller stretch. First sit on the Wunda Chair and grasp the foot pedal with your left or right hand, depending upon which side of your body you plan to stretch. Slowly push down on the foot pedal and begin to raise your opposite (or free) arm directly over your head. Your body should dip toward the ground until you reach your maximum flexibility.

3. Incorporate the Demi Pointe Pump into your Pilates routine to gain additional flexibility in your quadriceps, hamstring and calf muscles. Place the tip of your right or left foot on the foot pedal with your toes pointed toward the ground. Keep an upright posture and place your hands on the support bars of the Wunda Chair. Press the foot pedal to the ground, using your quadriceps to force most of the motion. Raise your leg to a 90-degree angle and then repeat the movement.

Tips & Warnings

• Incorporate the Wunda Chair into your Pilates routines gradually.

• Use the Wunda Chair for stretch exercises as a beginner.

• If you notice any discomfort when you perform Wunda Chair stretches, cease your routine immediately and consult a physician.