I absolutely LOVE Table on the Pilates Wunda Chair! I know, I'm a little crazy but with two ways to hold your hips on this exercise, it has become essential in my Pilates practice to strengthen me for Balance Control Front on the Mat and the Control Push ups on the Reformer. Not to mention how much it helps Semi Circle on the Reformer. And, recently I suggested it to someone who was struggling with feeling their hip flexors too much in Stomach Massage! Why? Because it strengthens your seat and opens the front of your hips. Table will help you do more Pilates exercises better!
It's easy to open the spring. Instead, focus on closing the spring!
Usually done on one top spring and one bottom spring sit facing the pedal. Place the balls of your feet on the pedal and your hands back on the chair. Heels together, toes apart, hold the pedal up as you lift your hips up and forward. Ideally, your shoulders are over your wrists. And, if you're like me, soften your elbows so they are not locked and hyperextended. The position of your pelvis in this exercise is key. And, you have two options. 1) Hips, stomach and shoulders at one level. I find this one more advance. 2) hips lower and reaching under towards your knees.
Once you have your hips in a position you can maintain and that will help you strengthen your body begin to press the pedal away and then pull the pedal back up and close the spring. It's easy to think that you need to work on opening the spring. But, instead, focus on closing the spring! I recommend keeping a fast and controlled pace for 10 reps. Then rest, reset and repeat If all is going well on the third set do 5 on one leg and 5 on the other leg. Your free leg will reach out and stay at the level of your hips.
Be sure to check out more of my Wunda Chair workout videos. I want to help you continue your Pilates Wunda Chair training!