Basic Pilates Chair Exercises

The Pilates Chair is a simple piece of exercise equipment consisting of a padded bench and a pedal that offers resistance. There are several great, basic exercises you can do to help tone, tighten and stretch your muscles.

Push-ups

Lie on your stomach on the chair and press down on the pedal with your hands. Adjust your body so your hips are at the edge of the chair. Press on the pedal and bring it back up to you. Maintain your body alignment the entire time. Repeat 15 times.

Mermaid Stretch

Sit on the chair sideways. With the hand closest to the pedal, press down and exhale. Extend your opposite arm over your head, keeping it in line with your shoulder and the side of your body. Hold for one full breath and allow your body to relax further into the stretch, then inhale and lift out of it. Repeat five times on each side.

Hamstring Stretch

Stand before the chair with your thighs touching the pedal. Slowly bend over the chair and allow the backs of your thighs (your hamstrings) to stretch. Hold the stretch for a few breaths, then lift out of the stretch by pulling up in the abdominal muscles. Repeat five to 10 times.

Tricep Press

With your back to the pedal, sit down on the floor. Make sure you sit tall and keep your spine straight. Reach back and, with your palms facing away, grab the pedal and press it down. Bend to a 90-degree angle, then extend again. Repeat 15 times.

References

• Pilates Chair Exercises

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