One Arm Push Down from the Side on the Wunda Chair

I have found a lot of interesting quirks in my body from doing one-sided Pilates exercises. The One Arm Push Down from the side is another one of those body revealers.

  • Difficulty: Beginner/Intermediate
  • Equipment Needed: Wunda chair
  • Reps: 3 sets of 3 on each side
  • Warning: May not be suitable for some shoulder issues
  • Questions: Contact us here

One Arm Push Down from the Side on the Wunda Chair

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I have found a lot of interesting quirks in my body from doing one-sided Pilates exercises. The One Arm Push Down from the side on the Pilates Wunda Chair is another one of those body revealers. If you found that the One Arm Push Down from the Front was tricky this side version will highlight even more of what you may need to focus your strengthening on and even why some sides feel different in exercises like Saw, Mermaid or even Elephant! If you are giving this one a go, try to have someone close by to check on those rogue hips. It's easy to sway to one side or the other.

Stand evenly in both feet and reach out through both arms!

With one spring on the Wunda Chair stand to the side of your chair with the same standing position as your Push Down facing front: heels together, toes apart and arms up to the sky. As you root down through your legs and up through your waist, roll down reaching your inside arm up to the pedal and your outside arm will continue to circle up to the sky behind you. Stand evenly in both feet and reach out through both arms. Pressing the pedal down with a straight arm and lifting your waist up, allow your head to continue the reach of your spine.

Pump the pedal arm three times with the elbow staying narrow to the body. After three pumps reach a straight arm into the pedal and lift up with your center to where you can close the spring and then bend back down into the pedal and repeat for two more sets. Similarly to your other Push down exercises, reach down through your legs to lift the pedal and up through your stomach. After three sets come up to standing and then do the same thing on the other side. If you notice one side is stronger than the other repeat on the weaker side one more time.


Be sure to check out more of my Wunda Chair workout videos. I want to help you continue your Pilates Wunda Chair training!

Loving this Pilates exercise tutorial? Take weekly online Pilates mat classes with Lesley Logan.

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