Kneeling Push Down with Shave on the Wunda Chair
If Kneeling Push Down on the Wunda Chair is one of your favorites. If you don’t find Kneeling Push Down on the Wunda Chair scary then give this advancement of the Kneeling Push Down on the Pilates Wunda Chair a try by adding in the “shave.” If you’re still fearful of Kneeling Push Down or if you’re still using a spotter save the “Shave” option for your Push Down from the Front or Back of the chair. This advancement will challenge your ability to work with the pedal while lifting your center and reaching down through your legs. A great exercise to affect your Mountain Climber, Rolling In and Out, and more.
Pump the pedal from where your arms meet your lower ribs on your back.
This exercise starts after you have done another set of Kneeling Push Down. With at 1 middle spring on or possibly 1 top spring kneel on the top of the chair facing the pedal. Knees are a fist distance apart, heels hugging tight together. Even though knees are apart hug them towards each other. Stack your hips over your knees and your shoulders over your hips. Reach your arms up to the sky. Knees are either in the center or towards the back of the chair away from the pedal.
With your hips over your knees round up and over the chair and the space between the chair and the pedal to place the heel of both hands on the pedal. If your hips are leaned back use your lift in the center and the pedal to move your hips back over your knees. Reach into the pedal as if doing a Kneeling Push Down. Then after you have reached the pedal down instead of lifting the pedal back up from your center bend your elbows wide to the side and “Shave.” Reach the arms to straight and repeat 2-3 more times. Then reach your arms to straight before you lift your center to lift the pedal. Once the springs are closed simultaneously lift both hands and reach your arms, shoulders, and hips over the knees. Repeat for another round if needed.