Push Up on the Wunda Chair
There are three versions of the Push Up on the Pilates Wunda Chair. This one, Push Up on the Wunda Chair, is the only one that is symmetrical. The others are only one arm moving. But, just because you have both arms doesn’t mean it’s easy. Nope! In fact, I find this one challenging for other reasons. The instability of the pedal under your feet. And, at least for me, the amount of body weight in my arms makes this one quite hard. It has a couple of ways to get in and out of it. So depending on your Pilates practice level do the one that works for you today.
Stand on the balls of your feet, feel your arms connect to your back.
With one middle spring on there are two ways to get into this exercise. The first and easiest is to stand in front of the chair facing away from it. Round forward and place both hands in front of your feet and then step one foot at a time onto the pedal. Place the balls of the feet on the top front of the pedal. Then walking out into a plank. The harder version is to stand on the pedal with the balls of your feet. Round forward and place your hands in front of the pedal. Then once in a plank using your center to “hop” the pedal up.
In this exercise, you have three sets. First, keeping the pedal still and bending your elbows back like a regular push up. Do this 3x and then lifting your hips up from your center walk back with the pedal up until your hands are under your shoulders. Then walk back out into a plank and keeping the arms straight move the pedal as you go forward over your hands and back. After 3, walk back in and then walk back out and combine the two, bending your elbows as you move the pedal down and then straighten your arms and lift it back up.
To dismount you can simply take one leg off at a time (with the pedal up) and roll up to stand. Or come up into a handstand and then lower yourself to the floor.