Of all the Frogs on the Pilates Wunda Chair Frog Facing Out is my favorite! It's got all the things you want to work out. Challenge your arm and back connection and be grateful for the tricep work it also has. Feel how important it is to connect to your center to keep your legs up with you so you can enjoy the first part of the exercise. And then discover exactly what you need to make exercises like High Frogs, Leg Springs, Table on the Wunda Chair more possible! It's easy to rest on the springs in this one so be sure to stay in your muscles.
Hover off your heels to engage seat and hamstrings. Hug your heels.
With one top and one bottom spring hooked, sit on the top of the chair and place your hands on the front of the chair and the balls of your feet on the pedal. Your heels will be together and your toes will be slightly apart. Press the pedal down and lower yourself towards your heels. Be mindful not to rest on your heels if you have the flexibility. You want to stand in your leg muscles so you can carry the pedal with you. Find your shoulders on your back, they like to round forward here. Lift your chest up as your tail points down.
Keeping this shape you've created, press your arms towards straight. Bring the pedal with you. Then, bend your elbows and lower yourself down without resting at the bottom and repeat 2-3x. After the last one, stay up at the top without locking your elbows and press your legs towards straight to push the pedal away and then pull it back up 2-3x. Repeat this series 2 more times. The knees are wide but they are not over-rotating. Because your toes are apart, your hips are rotating and your knees follow along. Feel the muscles that support this shape push the pedal up and down.
Be sure to check out more of my Wunda Chair workout videos. I want to help you continue your Pilates Wunda Chair training!