Beginner Chair Pilates Workout
A full-body chair session of 5 exercises at beginner 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.
- 02Triceps Extension8 to 10 repsFocused triceps strengthening exercise using the chair for support.
- 03Elevated Hip Bridge8 to 10 repsLie on back with feet elevated on chair seat, lift hips toward ceiling keeping core engaged. Hold and lower with control.
- 04Chest Expansion8 to 10 repsStand behind chair, hold back with both hands, step back and hinge forward slightly. Open chest while maintaining grip on chair.
- 05Mermaid Stretch3 each sideSide-stretching sequence emphasizing lateral flexion and mobility.
Who this is for
It suits people who are new to Pilates or returning after a break. Move slowly, and stop any exercise that causes pain.
What you need
You need a Pilates chair, or a sturdy chair for the supported exercises.
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