Tips for Creating a Wunda Chair Workout

How can you create a workout for yourself on your chair whether you are a teacher or not? Here’s how I create all my Wunda Chair workouts:

  • Author: lesley.logan
  • May 23, 2020
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tips for creating a wunda chair workout online pilates classes

The Wunda Chair was the first piece of home gym equipment. And, it’s a great piece of Pilates equipment for Pilates lovers of all levels. If you get one like mine, you can even set it up like a chair in your house! But, unlike the Mat and Reformer, the Wunda Chair doesn’t come with an order. So, how can you create a workout for yourself on your chair whether you are a teacher or not? Here’s how I create all my Wunda Chair workouts:

  • 1) Determine the goal: Is your goal to get better at another exercise in your Pilates practice? Or maybe it’s to help a weakness on one side of the body? Perhaps you want to simply kick your own booty? Or create a stretch and strength flow that leaves you feeling like you had a massage? Whatever you desire we can create in this workout on the chair but we need to know the goal.
  • 2) Create a beginning, middle and end: To do this I like to know where I want to end up. If I want to end up with sweat dripping down my face, then I put some of the more difficult exercises at the end with 2-3 symmetrical exercises at the very end designed to put me back on my feet like the Push Down and Push Down From the Back.

If I know how I want to end the work out, then I can work backwards on what exercises should come before those to help warm me up. For example, if I want to end sweaty and I know I’ve got two good standing exercises to cool me down and leave me on my feet then I put a series of 6-8 exercises that are hard together before them. Let’s say it’s Pull UpsGoing Up Front both legs, Side Pull UpsGoing Up Side both legs, Standing Press Down Front into Mountain Climber on both legs. Then I need exercises that will connect my arms to my back, my legs to my center and some extension and side bending to balance out this flexion.

The middle of my workout would have some of those elements in it and the beginning of my workout would lead me into those middle ones.

I also love to start with Footwork and then the 100 and ab series on top of the chair. Those always get my blood flowing before I get to the middle.

Determine your ending and then work backward from there to get you to your middle and then your beginning.

  • 3) Play with flow: I like to choose a spring setting and then flow one exercise into the other. Even if I do everything on one side and then do the series and then go back to the other side. It’s more fun and keeps the workout feeling like a workout. So, I choose everything on 1 spring or 2 springs and then when I am done with that chapter I will switch springs. Of course I will go back and forth with in the workout but I try not to have to switch them ever exercise. For example, I might do SwanSingle Arm SwanMermaid on top of the chair to one side then Teaser on top of the chair and then Mermaid on top to the other side and then end that series with a Horseback. I wouldn’t do Swan than Pull Ups then Teaser than Tendon Stretch. There isn’t anything wrong with that it just keeps taking me out of my center so that makes it harder to remain connected.
  • 4) Keep it balanced! It’s not always easy but try to do some exercises in every Spine shape. There are 5. So, find a balanced amount of Tall back, Round, Extended, Twist and Side Bending exercises. This way you don’t do an entire workout of Flexion and Extension or Tall back and Flexion. You want a little bit of everything.
  • 5) Have fun: It’s Pilates! And the chair is ridiculously challenging. Use this piece of equipment to tell you where you need to do more work in your Mat and Reformer and also help you do better work in your Mat and Reformer. The Wunda chair reveals everything you need more connection. So, try not to take it too seriously.

I would love to hear what Wunda Chair workouts you create. You can email me or post them in the comments. And, if you’re looking for a Wunda Chair workout then try this one with me. You can see how I take every one through a few series and flowed one exercise into the next.

xx-LL

By lesley.logan

Lesley Logan, NCPT, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorial videos, where you can also find weekly online mat classes and workshops. When not teaching from her studio in Los Angeles, Lesley can be found traveling the world leading Pilates retreats, or offering Pilates business coaching to studio owners and other instructors through her private mastermind group. Connect with Lesley on instagram @lesley.logan or through the contact page on this site.

Loving this Pilates exercise tutorial? Take weekly online Pilates mat classes with OPC Teachers.
Enjoying Lesley's teaching style? Willing to travel? Explore the world while maintaining your practice by joining Lesley on a Pilates retreat.

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SUCH A TEASE

ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

Teaser is probably one of the most photographed exercises in Pilates. Which makes people think it's a "peak pose." But, it's anything but! It's simply another layer to your Pilates practice. This week we will acknowledge how each exercise contributes to your ability to do Teaser (someday) and then how Teaser teaches you where to get curious in your practice.

On the Mat we will use light weights for one round of Teaser as they can be helpful for those still adding into their practice.
No props on the Reformer.

See you in class,

xx~LL

MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

UP, UP, & AWAY

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

We are all going to feel like Super Humans after this month!!

Whenever I’m in a hard exercise (for me) where I’m holding myself up with my arms and reaching my legs away I picture myself with super human strength!!! I can do ANYTHING! It makes me smile and helps me stay STRONG.

This month our exercise is Up Stretch and when you think about it - reaching your legs away and staying strong over the carriage may feel a lot like flying!

We’ll be focusing on stabilizing our strong cores while staying equally balanced in our arms and legs. We are giving you some amazing building blocks by merging strength and stretch in all directions. You are going to get a little bit of everything that you can use to connect to your Up Stretch (and even your Roll Up and Knee Stretches Off).

Chair: Please have a foam roller and a balance pad available. We are going to challenge your balance safely.

xx-LL

GATHER ROUND

Online Mat & Reformer Pilates Class Descriptions:

We gather good things in circles…friends, flowers, pie! So let’s get our circles on! In this week’s Mat and Reformer classes we’ll be focusing on how the size and shape of circular work changes how we feel an exercise. We’ll even be adding some circular movements along the way! You won’t need any extra props and please, have your box for the Reformer class.

See you in class,
Tami

MAT EQUIPMENT NEEDED: Your awesome self, and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, box and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

ROW ROW ROW YOUR BOAT

Online Mat & Reformer Pilates Class Descriptions:

This week we will focus on all things Rowing! How do the other exercises help our rowing series and how does rowing influence the others! Finding the arm/back connection throughout the class is how we will Row Row Row Our Boat to the finish line!

Light hand weights needed for the Mat class!

See you in class,
Mindi

    MAT EQUIPMENT NEEDED: Your awesome self, light hand weights and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.

    STAND BY ME

    Online Mat & Reformer Pilates Class Descriptions:

    The key to longevity is being able to get down to the ground and up again with as little assistance as possible. In this weeks class we are going to focus on how to stand in your feet no matter where they are in space.

    On the Mat we will have a playful ending that Joseph Pilates would do!

    The Reformer we’ll end challenging ourselves standing on our carriage. (Options to do the exercises off the Reformer too!)

    No props needed.

    See ya in class,

    xx~LL 💋

    MAT EQUIPMENT NEEDED: Your awesome self and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.

    LOOK MA, NO HANDS!

    Online Mat, Reformer, Cadillac & Wunda Chair Pilates Class Descriptions:

    We’re going to focus on the muscles that help us get up/down to a chair, toilet, in/out of a car, and to the ground without the use of our hands to help.

    As we age, we can lose strength, flexibility, mobility in these leg and core muscles which results in us using our arms and hands to get up and down.

    Let’s keep these bodies as young as we can by practicing getting up and down with only our legs, our center, and our strong back.

    Reformer: No props needed
    Cadillac/Tower: Reformer box
    Mat: Theraband
    Chair: No props needed

    See ya in class,

    xx-LL 💋

    HANG 10

    ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

    Grip strength as well as upper body strength plays an important role in so many different exercises throughout the mat and all apparatus. Our grip can influence the connection from our wrists - to our arms - to our back. And building strength in our chest and upper back can help us connect more to our center in every exercise.

    All month long we’ll explore the feeling, the strength, and the position of our hands and upper body to see how our exercises change with a little extra focus. We’ll also play with ways to gain more strength and awareness in our chest and upper back to create even more connections to the exercises.

    Props:
    Chair - short pole* and a foam roller for balance
    *A thicker pole or roll down bar size might feel nice, but no worries you’ll find your connections no matter what you have on hand!
    Mat: a pole
    Reformer: No props needed
    Cadillac: No props needed

    See ya in class,
    xx-LL 💋

    I LOVE ROCK & ROLL UP

    Online Mat & Reformer Pilates Class Descriptions:

    Finding some love for Roll Up and Open Leg Rocker isn't easy! But, these two exercises unlock the potential for so many other exercises. And what we don't like we often need. So, let's dive into what we need to rock our Roll Ups and Open leg Rockers and see how that changes the rest of our practice in the meantime.

    Mat: Magic Circle, Pole or Theraband
    Reformer: have your shortbox pole near by

    xx~LL

    MAT EQUIPMENT NEEDED: Your awesome self, Magic Circle, Pole or Theraband and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self, short box and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.