The Press Down series on the Pilates High Chair is an excellent set of exercises that will help you connect to your feet, your seat and learn how to stand tall when you lose the support of the spring. The High Chair, like many of the Pilates Chairs, is a teaching tool for so many Pilates exercises. Use the Press Down Fronts to help you discover the connection to your seat and remain tall when the pedal returns to the top. You'll notice just how hard your standing leg will work as you press the pedal up and down!
Pull the pedal up from your center. Resist the spring from pushing you around.
Stand facing the High Chair heels together and toes apart. Place one foot on top of the pedal with your heel up and your hands on the handles. I like to use the handle to help me connect to my back. Before you begin, check that your standing leg is under your hip and you're reaching down into the floor. It's easy to lean to the side and hang out in your joints. Hug your outer hip in, reach through your foot and grow tall out of your back.
With your heel up, press the pedal down and resist the spring back up. Repeat this three to five more times. Then, press the pedal down and lower your heel, lift your heel and lift the pedal. Repeat this two to three more times. As you go through each rep feel how much you are working through your seat. Notice how much you need to work to stay connected as you lose the support of the spring. Can you pull the pedal up from your center? Or is the spring pushing you up? After you do one leg do the other. If you notice you have one leg stronger than the other, repeat on the weaker side.
Be sure to check out more of my Pilates High Chair exercises. I want to help you continue your Pilates High Chair training!