Press Down Arches on the Wunda Chair
Press Down Arches often called Captain Morgan or Side Pumping on the Pilates Wunda Chair is a fun challenge to your external rotation and balance. Pilates is all about balancing your imbalances and this exercise is one to check out! Press Down Arches is different from Press Down Side. You’ll have a lighter spring, an elevated heel, and reaching through a part of the foot that you might not think about often. Give this a go! And the side that is harder to keep your balance…give it a 2nd round!
Lift heel to a height that is work to hold instead of locked position.
With one top spring on stand with your side to the pedal. Start close to the chair with your feet slightly turned out and heels together. Place the arch of the inside leg on the pedal. Place your hands behind your head or out to the side. Lift the heel of the standing leg up and feel your legs hug towards each other even though they are apart.
Press the pedal down and pick it back up with your leg in turnout. Repeat 5-10x and then switch sides. Notice if you’re able to keep your hamstring and glutes engaged as the pedal lifts or if you switch to gripping with your hip flexors. Ideally, you’re able to do this with zest and without turning muscles on and off. And all the while balancing on the ball of one foot! If your ankle is locked out you’ll miss out on the good stuff. So balance from a “working” position. If one side needs more attention give it a second round.