The Pilates System: Teaser on the Wunda Chair

The Pilates System: Teaser on the Wunda Chair

For Andrea

A big thank you to Studio Flo Pilates for hosting me this past weekend.

It was a pleasure to be in your studio and get to know your teachers. I love connecting with fellow Pilates nerds! Thanks for stimulating such a wonderful conversation on the order of the Reformer exercises. I look forward to future collaborations with your bustling studio!

It was a fun 2 months of focus on the Reformer. Thanks also to Studio S Pilates for hosting my Transitions workshop in the month of March. You guys are always a good time 🙂

If you're like me, maybe you too can't get enough of the Reformer?

Meanwhile, on the other side of the studio…

The Pilates System: Teaser on the Wunda Chair

Our beloved Pilates method: so many exercises, so little time…in our workout hour.

Many of you participated in my recent Small Barrel Project.

I was thrilled to learn you found the Barrel exercises to be as helpful jaw-droppingly informative as I did. The Spine Corrector packs quite the Pilates connection wallop.

Reformer? Check.

Small Barrel and Spine Corrector? Check, check.

Wunda Chair?

The Pilates System: Teaser on the Wunda Chair

Anyone??

I find myself so wrapped up in my Reformer and Mat workouts, that the Wunda Chair in my studio literally gets dusty.

Oh dear.

The Mat exercises function as a barometer for “How's it going?” – are all our exercises on the Reformer and around the studio truly making our skills better and therefore our Mat exercises better?

Given this POV I propose the Wunda Chair exercises challenge our skill building in the same way. Now the playing field is tiny, mostly above ground level and fierce!

The exercises done on the Wunda Chair are sometimes familiar: Swan, Teaser, Horseback, Spine Stretch, Star. However our Mat surface here on the Chair is minimal.

No lying down and not much room to sit or kneel.

Our Wunda Chair exercises put a different spin on our fundamentals:

  • The Roll Up on the Mat and the Elephant on the Reformer become the Push Down.
  • The Knee Stretch Series on the Reformer morphs into the Mountain Climb.
  • The Wunda Chair closes up the parameters for our Spine Stretch.
  • The Frog shows up everywhere: Arm Frog, Frog Facing Away and Frog Facing Chair.
  • Swan Dive is similar minus the support for our prone body position.

With our beloved Pilates method we're always in familiar territory and yet NOT.

I plan to implement a Dust Off Your Wunda Chair Challenge for myself.

30 days.

13 Exercises:

  1. Footwork
  2. Pull Up
  3. Push Down
  4. Spine Stretch
  5. Teaser Stretch
  6. Swan/One-arm/Dive
  7. Teaser on the Chair (video tutorial at the bottom of  this post!)
  8. Mermaid Seated
  9. Flying Eagle
  10. SemiCircle
  11. Going Up Front
  12. Mountain Climb
  13. Star

Wanna play along?

Let me know in a comment below if there are exercises in my 13 that are unfamiliar to you.

I'll film a video of this full Wunda 13 Workout and also highlight unfamiliar exercises in a tutorial of their own.

Let me know what you'd like to see next!

A few of the exercises are daunting, and please know I feel the same way.

And if you've got a favorite to stick in there, feel free. There are sooooo many good ones.

13 exercises?!

Yes. My list began with 10 only to grow to 13 as I couldn't part with a few faves.

Teaser on the Chair

The Pilates System: Teaser on the Wunda Chair

Today's exercise will start us off with a bang. I find it particularly hair-raising, but with further exploration and connection I am gaining more control.

Sweet, sweet control.

In the video at the end of this post you'll find tips to refine your Teaser on the Chair:

  • Teaser on the Floor is a strengthener of our Round shape and of our Teasers all around the studio.
  • Teaser 1: legs remain in the air
  • Optional pumping the pedal: remember our priority of closing the pedal with control.
  • Teaser 2: legs lower and extend the hip.
  • Teaser 3: Everything down, everything up. Jay Grimes described this version to me as “just like rock-a-bye baby…” as I was sweating buckets of course.

Enjoy this short tutorial. 

Share your successes in a comment below.

Related Posts:

A Word about the Pilates Standing Arm Springs

The Standing Arm Spring series consists of many MANY exercise variations.

The name says it all really.

You're standing. You are using the Arm Springs, usually a medium weight spring. You'll be either at the Cadillac, Wall Unit (like in the class in the video) or Guillotine.

Choosing just a few of these exercises can make an invigorating and challenging ending series. Especially for men. Whoever you are, the Standing Arm Spring exercises make you feel big and strong, what can I say?

Powerhouse required.

Yes, don't leave home without it.  Even the more basic variations of the Standing Arm Springs can be challenging.

Oh yes, and there are some real killers. A little something for nearly everyone.

The Pilates Method is a full body workout.

Based on what you know about the Pilates Method, you've probably guessed that the Standing Arm Spring Series is not about the arms.

Leg circles about the legs? Nope! Standing Arm Spring Series: same story.

Yes, you'll need everything you've got to succeed in these exercises. You must ground your body into the floor and use the buttocks and the back.

Be out-standing!

Another traditional ending to your Pilates workout is the Standing Arm Weights Series. Clearly about more than your arms and the small weights in your hands, the Standing Arm Weights Series targets the strength of your standing position.

Aha!

Your Pilates workout gone vertical so you can succeed for life.

The Standing Arm Springs are no different. Use those springs to your best advantage and work your whole body.

Wanna learn more about the Cadillac and the building blocks for the Standing Arm Spring Series?

Save the date!

On Saturday, June 13 you can join me via Skype, private video link or live and in person at Studio S Pilates in Temecula, California.

Register for this workshop  (plus an awesome Mat workshop)!

3 Strategies for Success on the Wunda Chair

3 Strategies for Success on the Wunda Chair

The premise:

Joe Pilates created all The Pilates apparatuses to help you to do the Mat better. Okay.

To help Client X – Let's call him Mr. X – better his mat exercises you take him to the Wunda Chair.

A bold move. Me likey.

The Wunda Chair is a choice for challenge. Very different than lying Mr. X on the Cadillac for an exercise, you have brought him to the Chair, where he'll receive nothing short of a kick in the pants, German-style.

No doubt you have chosen an exercise that will challenge Mr. X in a way that when he returns to the Mat again next time, his exercises will be ever more manageable after his encounter with Wunda.

3 Strategies for Success on the Wunda Chair

1.  Don’t lose your Sh*t, K? 

Remember it’s still Pilates – you’re just on the Chair. The exercises may feel different but you can stay calm and (1) apply the same work and tactics that serve you on the Reformer, Mat and Cadillac to those pesky Chair exercises, and (2) rise to the challenge of the Wunda and come away with new skills to serve you all around the studio.

Footwork: The Footwork on the Chair is a great boon for the Footwork on the Reformer. Challenge Mr. X to find a Tall Back sitting up and help him to work his bottom. He'll gain more control to close the pedal and ultimately to close the carriage on the Reformer.

The Push Down: The Roll Up just got even more brilliant!

Going Up Front: I find this exercise to be particularly helpful to find connection and strength for the Front Splits on the Reformer. Not to mention a host of other stuff…

2.  Your objective on the Chair: control your muscles to close the spring.

Hmmm…where have I heard that before?

On the Reformer your one over-arching goal is to close the spring with control. Almost without exception the carriage goes out only so you get to control it on the way in. Brilliant!

On the Wunda Chair this means the pedal does not push you around.

Closing the pedal is the work of the exercise.

Yup. It’s all about control. Freakish, gut-wrenching control.

3.  What exercise(s) on the Chair can you use for Mr. X’s whatever?

The Wunda Chair: How did we get here?

Moreover, now that we are here – what shall we do?

Does Mr. X need more Round for his Elephant? More Round and control for the Teaser? Does he need help to sit up straight and tall?

Lucky for him we have the Wunda Chair: wundaful exercises to help all of the above and more:

  • Some Pull Ups for his Elephant!
  • Hey, some Teasers he can do on the Chair! Nasty but happy to help.
  • And Backwards Arms exercise to help him sit up taller. He will be so happy…
Related Post: 4 Must-Have Pilates Exercises on the Wunda Chair:

 

Must. Have. More. Wunda?

Join me on November 16 @ Studio S Pilates, Temecula, CA

Click on the image for more details.

Thank you so much for reading!

4 Must-Have Pilates Exercises on the Wunda Chair

4 Must-Have Pilates Exercises on the Wunda ChairIt's no secret that the very first exercises you learn on the Wunda Chair can be challenging. The small size of this apparatus can leave you and your clients mostly hanging out in space bereft of support.

Gone is the luxury of lying down on the Mat, Reformer or Cadillac.

The Wunda Chair is compact. Stylish, even.

You've still got a “mat” area, per se, but oh, it has gotten teenie tiny…and rarely do you perch on it…

Working on the Chair – and taking clients there as well – can definitely up your game.

The Wunda Chair has panache!

To the uninitiated, it looks so unlike the other larger apparatus. Your client is intrigued…

They can feel the excitement in the air…

What's going to happen here?

Wait until they find out they must lift up the pedal with their stomach. Whaaa?

The 4 Must-Have Exercises

  1. The Push Down
  2. The Pull Up
  3. Spine Stretch Forward
  4. Teaser on the Floor

2 great pairs that work oh-so-well together.

4 Must-Have Pilates Exercises on the Wunda ChairThe 1st dynamic duo: The Push Down and the Pull Up

Joe Pilates' genius has given you The Push Down where the lower body is fixed and the upper body moves, and exactly the opposite scenario in The Pull Up, where the upper body is fixed and the lower body is mobile. My gosh, they make a great pair.

Oh, and what are they good for?

Remember you are here at the Chair to get better at the Mat.

What fun. Happy to help!

4 Must-Have Pilates Exercises on the Wunda ChairGiven the shape of these two exercises what can they help your client achieve?

What other exercises do they remind you of?

I love The Push Down and The Pull Up to reinforce the Round shape. Use them to improve the Elephant and Knee Stretches on the Reformer as well as the lying-down-counterpart of The Push Down: the Roll Up on the Mat. Get help from the The Pull Up to work on the Snake/Twist on the Reformer.

It doesn't get any better than that.

 

4 Must-Have Pilates Exercises on the Wunda ChairPair Deux: The Spine Stretch Forward and the Teaser on the Floor

Deep within so many of the Pilates exercises there exists The Spine Stretch Forward. In the midst of the Roll Up and the Neck Pull on the Mat, in all of the exercises done on the Short Box and the Rowing Series on the Reformer you'll create your own tug-of-war within yourself. You will scoop the stomach in and up as you reach your back further up and over your aforementioned stomach.

 

4 Must-Have Pilates Exercises on the Wunda ChairThe Teaser on the Floor can give your client a great assist to strengthen their Teasers – on the Mat and beyond. Using what you have just cultivated in the Spine Stretch Forward will help your stomach to make the Round back of the Teaser and pull up that pedal. You will use your stomach to close the spring with control to create and strengthen the Round shape of the Teaser.

 

You will use the springs in the same manner as you do on the Reformer.

What???!!!!

How did we get here? We're talking about the Wunda Chair!

Wait.

What is Mantra #1? 

4 Must-Have Pilates Exercises on the Wunda Chair

Yes! So on the Reformer the one over-arching goal is to close the spring with control. By learning to control the springs as they close you are learning to control your stomach, your powerhouse, your center, your body.

On the Wunda Chair this means the pedal does not push you around. The pedal pushing you around is the equivalent of the Reformer springs pulling the carriage in with a big BANG, reputedly the worst sin you could commit in Joe Pilates' studio.

Control. You reign supreme.

Don't let that pedal push you around.

Use your 4 Must-Haves to improve oh-so-many other exercises:

  • Elephant
  • Knee Stretches
  • Snake/Twist
  • Neck Pull
  • Teaser 1,2,3
  • Hip Circles
  • Spine Stretch Forward on the Mat
  • Open Leg Rocker
  • Push Thru on the Cadillac
  • Going Up Front on the Wunda Chair
  • The Short Box
  • Teaser on the Long Box
  • The Mountain Climb on the Wunda Chair
  • The Rowing Series on the Reformer

And the list goes on and on…

Join me on November 16 @ Studio S Pilates, Temecula, CA

Must. Have. More. Wunda.

Click on the image for more details.

Thank you so much for reading!

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