Piano Frog on the Wunda Chair
There are so many Frog exercises in Pilates, especially on the Pilates Wunda Chair. The Piano Frog may be one of the hardest variations of all the Frog exercises in Pilates. It doesn’t just require the flexibility to get into the position in your ankles, knees, and hips. It also requires a lot of strength in your hamstrings, seat, and center to hold yourself upright as you do the exercises and even more to stand back up! It’s a tricky exercise too because when you get down into the position it is easy to sit in your knees or ankles. But, you have to stand in your muscles to make this happen.
Stand in your hamstring and glute exercises do not rest on your heels.
With one middle spring on stand facing your Wunda Chair. Because of your height, arm length, and flexibility the distance between you and the chair will differ. Start with about one of your foot distance from the chair. Reach your arms out in front of you. Stand with your heels together and your toes apart. Your heels will start on the floor and will lift as needed. Before you begin connect your arms to your back and hug your outer hips in as you lift your center up and stand tall. You want to have everything working before you begin.
Bend your knees wide (they will follow your second toe) and lower yourself towards the floor sort of like a squat but with your heels together. The heel of your hands should meet the pedal. If they do continue if they don’t stand up and adjust your stance until you find the spot that allows your hands to be on the pedal correctly. Allow your heels to rise as need but do not lock them out and rest in them. Holding yourself up and standing in your muscles without resting on your heels press the pedal down and towards you from your back 3-5x and then stand back up. Repeat 2-3 more times.