Table on the Wunda Chair

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  • May 19, 2023

This exercise strengthens your seat, your back and opens the front of your hips and chest. Table will help you do more Pilates exercises better!

Table of Contents
Table on the Wunda Chair - Online Pilates Classes
  • Difficulty: Intermediate | Advanced
  • Equipment Needed: Wunda Chair (I love using the Balanced Body Wunda Chair.)
  • Reps: 3 sets of 5-10 and if all goes well one set of 5 on each leg
  • Warning: May not be suitable for some knee or shoulder injuries
  • Questions: Contact us here

Table on the Wunda Chair

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!

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.

Loving this Pilates exercise tutorial? Take weekly online Pilates mat classes with OPC Teachers
Enjoying Lesley's teaching style? Willing to travel? Explore the world while maintaining your practice by joining Lesley on a Pilates retreat.

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pop up summer tour | online pilates classes

SUCH A TEASE

ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

Teaser is probably one of the most photographed exercises in Pilates. Which makes people think it's a "peak pose." But, it's anything but! It's simply another layer to your Pilates practice. This week we will acknowledge how each exercise contributes to your ability to do Teaser (someday) and then how Teaser teaches you where to get curious in your practice.

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,

xx~LL

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.

UP, UP, & AWAY

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

We are all going to feel like Super Humans after this month!!

Whenever I’m in a hard exercise (for me) where I’m holding myself up with my arms and reaching my legs away I picture myself with super human strength!!! I can do ANYTHING! It makes me smile and helps me stay STRONG.

This month our exercise is Up Stretch and when you think about it - reaching your legs away and staying strong over the carriage may feel a lot like flying!

We’ll be focusing on stabilizing our strong cores while staying equally balanced in our arms and legs. We are giving you some amazing building blocks by merging strength and stretch in all directions. You are going to get a little bit of everything that you can use to connect to your Up Stretch (and even your Roll Up and Knee Stretches Off).

Chair: Please have a foam roller and a balance pad available. We are going to challenge your balance safely.

xx-LL

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Online Mat & Reformer Pilates Class Descriptions:

Yes, we are focusing on Horseback in this week's workout. But, we are also giving a celebration to all of us who might be back in our Pilates saddle again. Or, maybe you've been in the Saddle but stuck in the mud. This week's workout it's designed to be a positive play time with an exercise many of us avoid and one that we may never get. But, hey, it's always fun to be out where a friend is a friend - get it? If you know the song you do!

Mat: Theraband and light weights
Reformer: no props needed

See ya in class,
xx~LL 💋

    MAT EQUIPMENT NEEDED: Your awesome self, Theraband, 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.

    99 PROBLEMS BUT BRIDGE AIN'T ONE

    Online Mat & Reformer Pilates Class Descriptions:

    Shoulder Bridge has multiple phases. It's a phenomenal replacement exercise and also can be a huge challenge. You can balance your asymmetries while also revealing them. It's an exercise that can warm you up and can be part of an advanced series. This week we'll focus on exercises that benefit from Shoulder Bridge and what Shoulder Bridge is telling us about our practice that day.

    Mat: magic circle for the warm up. If you don't have a circle a ball and a theraband.
    Reformer: no prop needed but can use a theraband or circle for short box

    See ya in class,
    xx-LL 💋

    MAT EQUIPMENT NEEDED: Your awesome self, magic circle, a ball, a theraband and a mat!

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

    REFORMER EQUIPMENT NEEDED: Your awesome self, a theraband or circle for short box 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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    No props needed.

    See ya in class,
    xx-LL 💋

      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.

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      Online Mat & Reformer Pilates Class Descriptions:

      The key to longevity is being able to get down to the ground and up again with as little assistance as possible. In this weeks class we are going to focus on how to stand in your feet no matter where they are in space.

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      No props needed.

      See ya in class,

      xx~LL 💋

      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.

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      Online Mat, Reformer, Cadillac & Wunda Chair Pilates Class Descriptions:

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      Mat class: Magic Circle and squishy ball

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

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      Props:
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      *A thicker pole or roll down bar size might feel nice, but no worries you’ll find your connections no matter what you have on hand!
      Mat: a pole
      Reformer: No props needed
      Cadillac: No props needed

      See ya in class,
      xx-LL 💋

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      Online Mat & Reformer Pilates Class Descriptions:

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      Mat: Magic Circle, Pole or Theraband
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      MAT EQUIPMENT NEEDED: Your awesome self, Magic Circle, Pole or Theraband and a mat!

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

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

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