Beginner Chair Pilates Exercises: 24 Moves with Springs, Reps & Cues
The Wunda Chair beginner set: seated footwork in five positions, standing single-leg pumps around the pedal, upper-body pressing (seated tricep press, chest expansion, push down), the swan family, and a five-stretch cool-down. Chair work is honest — small base, moving pedal — so every entry here includes a supported modification (hold the seat, shorten the press) plus a progression for balance and load.
Load: Medium to heavy (2 springs, mid to high setting) · Reps: 8-12 reps per position · Props: ball, ring · Focus: lower body, core
How to: Sit tall on the chair seat with both feet on the pedal and the hands holding the sides of the seat or the handles. Press the pedal all the way down with the legs, then let it rise slowly without the spine collapsing.
Modification: Drop to one spring and press the pedal only halfway if the knees or low back complain.
Progression: Hold a ring or ball between the thighs and squeeze on every press, or pause 2 counts with the pedal fully down.
Footwork on Heels
Load: Medium to heavy (2 springs, mid to high setting) · Reps: 8-12 reps · Props: ball, ring · Focus: lower body, core
How to: Heels on the pedal hip-width with the toes pulled back toward the shins. Press the pedal down through the heels and control it up, keeping the pelvis level on the seat.
Modification: Lighten a spring and keep a soft bend in the knees if the hamstrings pull.
Progression: Squeeze a ball between the inner thighs the whole set, or slow the pedal's return to a 3-count.
Footwork on Toes
Load: Medium to heavy (2 springs, mid to high setting) · Reps: 8-12 reps · Props: ball, ring · Focus: lower body, core
How to: Balls of the feet on the pedal with the heels lifted and still. Press the pedal down and let it rise without the heels dropping or the ankles wobbling.
Modification: Put more of the foot on the pedal and let the heels sit lower if the calves cramp.
Progression: Add a higher heel lift at the bottom of each press, or hold a ring between the ankles.
Footwork in Pilates V
Load: Medium to heavy (2 springs, mid to high setting) · Reps: 8-12 reps · Props: ball, ring · Focus: lower body, core
How to: Heels together and toes apart in a small V on the pedal, heels lifted. Press down from the inner thighs and the backs of the legs, keeping the heels pressed together.
Modification: Narrow the V and keep the heels lower if the hips or knees feel pinched.
Progression: Squeeze a ball between the heels, and finish with 5 small pulses at the bottom of the press.
Footwork in Wide Leg Position
Load: Medium to heavy (2 springs, mid to high setting) · Reps: 8-12 reps · Props: ball, ring · Focus: lower body, core
How to: Feet wide on the outer edges of the pedal with the toes slightly turned out. Press down with the knees tracking over the toes, then control the pedal up without the knees falling in.
Modification: Bring the feet narrower and lighten a spring if the inner thighs strain.
Progression: Pause with the pedal down and pulse it an inch 3-5 times before releasing.
Footwork Single Leg
Load: Medium (1-2 springs) · Reps: 8-10 each leg · Props: ball, ring · Focus: lower body, core
How to: One foot centred on the pedal, the other leg lifted or resting on the frame. Press the pedal down on one leg, keeping both hips level on the seat.
Modification: Rest the free foot on the floor for support and lighten a spring.
Progression: Hold the free leg extended long in front and add a 2-count pause at the bottom of the press.
Running in Place
Load: Medium to heavy (2 springs) · Reps: 10-15 alternating pairs · Focus: lower body
How to: Sitting tall with the balls of both feet on the pedal, hold the pedal steady at mid-height and lower one heel while the other stays lifted, alternating like a slow jog.
Modification: Take smaller heel drops and keep the pedal higher if the calves cramp.
Progression: Slow it to a 2-count each side with a pause at the bottom, then finish with 5 double-heel lowers.
Standing Single Footwork Facing the Chair
Load: Medium (1-2 springs) · Reps: 8-10 each side · Props: ring, ankle weights · Focus: core, lower body, balance
How to: Stand facing the chair with one foot on the pedal and the other on the floor, hands on the hips or lightly on the seat. Press the pedal down with the working leg and control it up while the standing leg holds you steady.
Modification: Hold the chair seat or a wall for balance and press the pedal only halfway.
Progression: Take the hands off, add ankle weights, or pause 2 counts with the pedal down.
Load: Medium (1-2 springs) · Reps: 8-10 each side · Props: ring, ankle weights · Focus: core, lower body, balance
How to: Facing the chair with the ball of one foot on the pedal, press the pedal down keeping the heel lifted, then let it rise slowly with the hips square.
Modification: Hold the seat for balance and shorten the range of the press.
Progression: Rise onto the ball of the standing foot at the same time, or add ankle weights.
Standing Pump on Heels
Load: Medium (1-2 springs) · Reps: 8-10 each side · Props: ring, ankle weights · Focus: core, lower body, balance
How to: Facing the chair with one heel on the pedal and the toes pulled back, press the pedal down through the heel, hinging slightly at the hip, then control it up.
Modification: Hold the seat and keep a soft bend in the working knee.
Progression: Add a small hip hinge forward as you press, or hold 2 counts at the bottom.
Standing Side Pump
Load: Medium (1-2 springs) · Reps: 8-10 each side · Props: ring, ankle weights · Focus: core, lower body, balance
How to: Stand side-on to the chair with the inside foot on the pedal. Press the pedal down out to the side, keeping the torso upright and both hips facing forward, then control it up.
Modification: Hold the seat or a wall and press only halfway down.
Progression: Take the hands off the chair, add ankle weights, or pulse 5 times at the bottom.
Outside Foot Standing Side Pump
Load: Medium (1-2 springs) · Reps: 8-10 each side · Props: ring, ankle weights · Focus: core, lower body, balance
How to: Stand beside the chair and place the outside foot (the one further from the chair) on the pedal so the working leg crosses in front of the body. Press the pedal down and control it up without twisting the hips.
Modification: Hold the seat for balance and keep the crossover shallow.
Progression: Hands off with ankle weights, or hold the bottom position for 3 counts each rep.
Workout
Seated Tricep Press
Load: Light to medium (1 spring, low setting) · Reps: 8-12 reps · Props: box, ankle weights · Focus: upper body
How to: Sit on the seat (or a box) facing away from the pedal with the hands on the pedal behind you, elbows bent. Straighten the elbows to press the pedal down, keeping the chest open, then bend slowly.
Modification: Work one arm at a time and keep the elbows closer to the ribs; lighten the spring.
Progression: Hold the pedal down for 2 counts each rep, or lift the hips slightly off the seat as you press.
Chest Expansion
Load: Light to medium (1 spring) · Reps: 8-10 reps · Props: box, ankle weights · Focus: upper body
How to: Sit or kneel tall facing away from the pedal with the arms long and the hands on the pedal behind you. Press the pedal down behind the hips, open the chest and hold a breath, then release with control.
Modification: Shorten how far the pedal travels and keep a soft bend in the elbows.
Progression: At the hold, turn the head side to side twice before releasing the pedal.
Push Down
Load: Light to medium (1 spring) · Reps: 8-12 reps · Props: box, ankle weights · Focus: upper body
How to: Stand or kneel facing the chair with both hands on the pedal and the arms long. Press the pedal down using the back and the backs of the arms, keeping the shoulders away from the ears, then release halfway up.
Modification: Kneel instead of standing and take a shorter range, or lighten the spring.
Progression: Hold the pedal down for 2 counts, or press with one arm at a time.
Swan
Load: Medium (1-2 springs) - enough spring to support the chest as it lifts · Reps: 6-8 reps · Props: ball, ankle weights · Focus: upper body
How to: Kneel or stand behind the chair with the hands on the pedal and the chest long over the seat. Press the pedal down as the chest lifts into extension, then let it rise as the spine lowers.
Modification: Keep the extension low with the elbows soft, or rest the chest on the seat and lift only a few inches.
Progression: Take the chest higher into a fuller extension and hold the top for 3 counts.
Swan with an Arm Pump
Load: Medium (1-2 springs) · Reps: 6-8 reps with 3-5 pumps each · Props: ball, ankle weights · Focus: upper body
How to: Lift into the swan, hold the chest high and pump the pedal a few inches with the arms, then lower the chest with control.
Modification: Hold the extension still without pumping, or pump from a lower chest lift.
Progression: Add more pumps and hold the last one down for 3 counts before lowering.
Swan with Thread the Needle
Load: Medium (1-2 springs) · Reps: 5-6 each side · Props: ball, ankle weights · Focus: upper body
How to: From the swan, keep one hand pressing the pedal and reach the other arm under the body, rotating the chest, then open it back out to the ceiling.
Modification: Reach only to the ribs instead of all the way through, keeping the chest lower.
Progression: Open the reaching arm all the way overhead and hold the rotation for 2 counts.
Single Arm Swan and Arm Pump
Load: Medium (1-2 springs) · Reps: 5-6 each side · Props: ball, ankle weights · Focus: upper body
How to: One hand on the pedal, the other hand on the seat or the hip. Press the pedal down as the chest lifts, pump it a few inches, then lower - keeping both shoulders square.
Modification: Keep the second hand on the seat for support and take a smaller chest lift.
Progression: Reach the free arm long overhead while the working arm pumps.
Cool down
Achilles Stretch
Load: Medium (1-2 springs) - the pedal needs to hold your weight · Reps: Hold 20-30 seconds each side · Focus: mobility, lower body
How to: Place the ball of one foot on the pedal with the hands on the chair seat for support. Press the pedal partway down and let the heel drop below the pedal, holding the stretch through the calf and Achilles.
Modification: Keep more weight in the standing leg and let the heel drop only slightly.
Progression: Straighten the working knee fully and hold longer, or bend and straighten the knee slowly in the stretch.
Push Down from Back of Chair
Load: Light to medium (1 spring) · Reps: Hold 20-30 seconds · Focus: mobility, lower body, upper body
How to: Stand behind the chair with the feet hip-width and both hands on the pedal. Press the pedal down as you fold forward, letting the head hang and the spine and hamstrings lengthen.
Modification: Bend the knees generously and press the pedal only partway down.
Progression: Walk the hands wider or add a gentle side-to-side sway to open each side of the back.
Seated Mermaid
Load: Light (1 spring, low setting) · Reps: 3-5 breaths each side · Focus: mobility, upper body
How to: Sit sideways on the seat with one hand on the pedal beside you. Press the pedal down as you side bend toward it, reaching the top arm overhead and lengthening the waist.
Modification: Keep the reach smaller and rest the top hand on the thigh instead of overhead.
Progression: Add rotation - turn the chest toward the floor at the end of the side bend, then open it to the ceiling.
Shoulder Stretch
Load: Light (1 spring) · Reps: Hold 20-30 seconds · Focus: mobility, upper body
How to: Kneel facing the chair with both hands on the pedal. Press it down and let the chest sink between the arms with the head heavy, feeling the stretch across the shoulders and upper back.
Modification: Sit back onto the heels and press the pedal only partway down.
Progression: Take one arm at a time and add a thread-the-needle rotation under the body.
How to: Stand facing the chair, drop the chin to the chest and roll down through the spine until the hands reach the pedal. Press it down to deepen the fold, then roll back up one vertebra at a time.
Modification: Bend the knees and place the hands on the seat instead of the pedal.
Progression: Hold the fold with the pedal pressed down for 3 breaths before rolling up, or walk the hands out into a plank first.
Frequently asked questions
What spring settings do beginner Chair exercises use?
Seated footwork runs medium to heavy (2 springs, mid to high setting). Standing pumps run medium (1–2 springs). Upper-body work — tricep press, chest expansion, push down — runs light to medium (1 spring), and cool-down stretches run light.
How many reps are typical for beginner Chair work?
Footwork runs 8–12 reps per position, standing pumps 8–10 per side, pressing work 8–12, the swan family 5–8, and cool-down stretches hold 20–30 seconds.
What props do these exercises use?
Only optional ones: a ball or ring for footwork squeezes, and a box or ankle weights for the pressing and swan work. Every move works with the Chair alone.
Plan your next Chair class in seconds — every exercise above is in the generator.
