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Side Pull Up on the Wunda Chair

Home  »  Pilates Wunda Chair Exercises | Free Tutorials   »   Side Pull Up on the Wunda Chair
  • May 17, 2023

Sometimes called Side Pull Ups or Snake prep. Doesn’t matter what you call it. It matters more that you use it to teach your body something it needs.

Side Pull Up on the Wunda Chair - Online Pilates Classes
  • Difficulty: Intermediate
  • Equipment Needed: Wunda Chair (I love using the Balanced Body Wunda Chair.)
  • Reps: 3-5 each side
  • Warning: May not be suitable for some wrist or shoulder issues
  • Questions: Contact us here

Side Pull Up on the Wunda Chair

Some people call this Side Pull Up, others call it Snake prep or Star prep on the Pilates Wunda Chair. Honestly, it doesn’t matter what you call it. What matters more is that you use it to teach your body something it needs. I like to use this exercise to teach my standing leg how to reach down and connect to my seat as I need in Snake and Twist on the Reformer. I also like to do it to help challenge my outer hips for Single Leg Tendon Stretch. I do the Side Pull Up and lift a leg off and feel both outer hips work to make the magic happen.

Reach down through your seat into standing leg as you lift the pedal.

With one top spring and one bottom spring on your Wunda Chair step on to the pedal and press it down. Then pivot on your chair, place your inside foot on the pedal parallel to the pedal and cross your outside leg in front. The outside leg will be bent and not touching the chair. Use your seat to hold that leg up and turned out. Place your hands on the front and back of the chair and square your shoulders to your hands. Find your shoulders on back and reach down from your seat through your standing leg.

Once you feel the reach through your leg and arms and the lift from your center begin to lift and lower the pedal. The goal isn’t to close the spring or even lift the pedal up. The goal is to find strength in your standing leg so that when you are doing other Pilates exercises you can stand on your leg and reach up through your center. If all is going well feel free to take one leg out to the side and try the single leg version. Repeat 3-5 times on each side. If you find yourself leaning over or putting too much weight into your hands focus on just finding the reach and lift. You don’t need to lift the pedal.

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

By lesley.logan

Lesley Logan, NCPT, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorial videos, where you can also find weekly online mat classes and workshops. When not teaching from her studio in Los Angeles, Lesley can be found traveling the world leading Pilates retreats, or offering Pilates business coaching to studio owners and other instructors through her private mastermind group. Connect with Lesley on instagram @lesley.logan or through the contact page on this site.

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ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

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On the Mat we will use light weights for one round of Teaser as they can be helpful for those still adding into their practice.
No props on the Reformer.

See you in class,

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MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

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ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

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Online Mat & Reformer Pilates Class Descriptions:

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Grab a magic circle for a fun warm up on the Mat and Reformer. Don't have one? No problem I've got options for ya!

See ya in class,
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MAT EQUIPMENT NEEDED: Your awesome self, Magic Circle and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, Magic Circle and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

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Online Mat & Reformer Pilates Class Descriptions:

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Online Mat & Reformer Pilates Class Descriptions:

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    >> Wondering what mat I’m using? You can find out more here.

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    >> Wondering what reformer I’m using? You can find out more here.

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    Online Mat & Reformer Pilates Class Descriptions:

    Roll Up. Love it or leave it?

    However you feel about it might change over the next week as we explore how to use our side waist and leg muscles to improve your Roll Up!!

    It might seem like a funky way to improve your spinal movements, but by using different variations we’ll help you connect your legs to your center. And once you do that you can listen to your body and explore where you need to create more space or find more muscles!

    By the way, if you took last fall’s BOOmerang class, you’ll absolutely LOVE the mat workout this week!!

    Mat: Grab a Barrel or Blanket
    Reformer: Reformer box & Pole

    See you in class,
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    MAT EQUIPMENT NEEDED: Your awesome self, barrel or blanket and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self, reformer box, pole and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.

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    Online Mat & Reformer Pilates Class Descriptions:

    Side Kick Series and Kneeling Side Kicks are great full-body exercises that require a lot of connections from front to back and head to toe. In your classes this week we will work on the connection of our upper back, glute/Thass®, and abdominal strength to help with these exercises and see how your practice links together. Single leg work on the reformer as well as side body work will give you more information to help you in your Side Kicks. No props needed for this class.

    See you in class,
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    MAT EQUIPMENT NEEDED: Your awesome self and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.

    I WANNA ROCK

    Online Mat & Reformer Pilates Class Descriptions:

    When I first started teaching another teacher in the studio I was at who had 20+ years of teaching was struggling with her client. They kept wanting to lift their head to extend. In every exercise no matter what she said their head would lift before their chest. She said "the worst thing we ever did was call the neck the neck." Now, I don't think it's the WORST thing. I have some thoughts on chairs and shoes. But, its up there! If you've been struggling with Swan, Swimming, Rocking and some of our other fun extension exercises this week is for you!

    Grab a magic circle for a fun warm up on the Mat and Reformer. Don't have one? No problem I've got options for ya!

    See ya in class,
    xx~LL 💋