Intermediate Chair Pilates Workout
A full-body chair session of 7 exercises at intermediate 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.
- 03Mountain Climber8 to 10 repsDynamic exercise combining core strength with cardiovascular conditioning.
- 04Single Leg Balance Hold8 each sideStand beside the chair, holding lightly for support. Lift one leg off the ground, bend standing knee slightly, and hold for 30 seconds each side.
- 05Standing Leg Pumps8 to 10 repsStanding leg pumps using the chair pedal for resistance and balance training.
- 06Incline Push-Up8 to 10 repsHands on chair seat, feet on floor, perform push-ups maintaining a strong plank position. Modify angle for difficulty.
- 07Mermaid Stretch3 each sideSide-stretching sequence emphasizing lateral flexion and mobility.
Who this is for
It suits people who know the beginner repertoire and can hold good form through a full session.
What you need
You need a Pilates chair, or a sturdy chair for the supported exercises.
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