Advanced Chair Pilates Workout
A full-body chair session of 7 exercises at advanced level. It opens with a warm-up, moves through the main work, and finishes with a stretch.
The sequence
- 01Roll Down Series1 roundSeated roll down series focusing on spinal articulation and core control.
- 02Swan Dive8 to 10 repsBack extension exercise performed on the chair with emphasis on spinal articulation.
- 03Pike Press5 repsAdvanced pike position with press movement on chair. Requires significant upper body and core strength.
- 04Side Plank Rotation8 each sideComplex side plank variation with rotational elements using the chair.
- 05Teaser Variation8 to 10 repsAdvanced teaser variation performed with chair support and resistance.
- 06Single Leg Squat8 each sideSingle leg squat progression using the chair for assistance and balance.
- 07Mermaid Stretch3 each sideSide-stretching sequence emphasizing lateral flexion and mobility.
Who this is for
It is for experienced practitioners with strong control and no current injuries. Several of these exercises should be learned with an instructor first.
What you need
You need a Pilates chair, or a sturdy chair for the supported exercises.
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