Pull Up on the Wunda Chair
The Pilates Wunda Chair was one of the first pieces of home gym equipment. While it looks like a simple apparatus the options are endless. You can sit on it, lay on it, stand on it, be on the floor or on your side. And it really does help you with your entire Pilates practice. The Pull Up on the Wunda Chair is one of my absolute favorites because it will teach you the down reach you need in every Pilates exercise. Plus, it’s super fun to do! You’ll feel like a gymnast. And, if it gets easy then you just take off a spring or a limb.
As the pedal goes up you reach down, as the pedal goes down you lift up.
With one top and one bottom spring on place both hands to the back edge of the chair shoulder distance apart. Press the pedal down with one foot and then step your other foot on. Place the balls of your feet on the pedal a couple inches apart and your heels hug tightly together as they lift up. Lean your shoulders over your wrists and reach your tailbone for your heels. Let your head hang between your arms. It’s tempting to tuck your chin but don’t do that. Reaching down through your legs, lift up a lot in your center.
Without leaning forward past your wrists, reach from your back into your hands and your legs to lift the pedal up. Then reach into the pedal and lower it to an inch or so off the floor and repeat 3-5x. It’s easy to “ride” the springs up and down so be mindful to not shift your weight forward and back. As the pedal goes up you reach down as the pedal goes down you lift up. And, if it’s easy change to one middle and one bottom or two bottoms or even no springs! It’s an exercise that continues to challenge you and your practice.