- Difficulty: Intermediate/Advanced
- Equipment Needed: Arm Chair (I love using the Contrology Arm Chair.)
- Reps: 3-5 each side
- Warning: Not ideal for some shoulder issues.
- Questions: Contact us here
Butterfly on the Arm Chair
Butterfly on the Pilates Arm Chair also known as the Pilates Baby Chair is a great place to learn how to work your side bend as long as possible before adding a twist. In the Pilates Butterfly exercise on the Cadillac its tempting to focus only on the arms. But when you do Butterfly on your Arm Chair what you find is the longest spine and deepest reach. If possible learn Butterfly on the Arm Chair before doing it standing at your Cadillac or Tower. Once you feel you have the connections of your arms to your back then try it standing.
Work your hands into your handles from where your arms meet your back.
Sitting in the Arm Chair like you would for the Shave and Hug exercises press the soles of your feet together. Knees wide but not hanging. Feel your legs working. One handle in each hand like you had for the Hug. Back up against the entire chair. Feel your low ribs in the chair, the space between your shoulder blades and your shoulders. Get as tall as you can as you reach your arms wide to the side.
With your arms wide to the side and pinky side of your hand in the handle simultaneously reach one arm up and over as the other arm goes down and back. Pulse the arm that is down 3x. The chair is there so it won’t go very far. Then as you left your lower arm reach your top arm down and back to the start position. Repeat on the other side. Your torso should feel like it is getting long as you side bend. If you can continue to reach more then add a slight twist from the center through the arms.
Be sure to check out more of my online Pilates Arm Chair exercises. I want to help you continue your Pilates Arm Chair training!
