Wunda Chair Abdominal Work: Push Up Feet on Bar

Wunda Chair Repertoire

Strength:

Push Up - Feet on Bar

Alternate Names

Push Up III

Derived From

Mat Pilates: Push Up

Primary Element

Strength

To develop and increase strength in the triceps, pectoralis major, abdominals, trapezius, deltoid and rhomboid muscles.

Secondary Element

Stability

To develop and increase stability in the abdominals and gluteals to assist in holding the pelvis and torso in position.

Tertiary Element

–

Repetitions

4-6

Apparatus Setup

Suggested springs

  • Exo Chair by Balanced Body
    • Cactus style number system
      • two springs on setting 3
  • Resistance: light medium 

 

Scan the apparatus once the client is moving for correct set up (Clain Pilates, 2002)

  1. Pedal position first – check the dowl is secure if split pedal
  2. Springs second
  3. Handles or small apparatus such a ball or Magic Circle last

Place foam matting or a pad over the base of the Wunda Chair underneath the pedal to stop the pedal ‘crashing’

Plane of Motion

Sagittal

Targeted Muscles

  • Triceps 
  • Pectoralis Major  
  • Abdominals 
  • Trapezius
  • Deltoids 
  • Rhomboids

Warnings

Not suitable for some shoulder, elbow or wrist issues. Also not suitable for some low back issues or where abdominals are unable to engage and maintain a neutral pelvis position without loading into the low back.

Execution

Stand in front of the Wuda Chair facing away from the pedal with the arms reaching up towards the ceiling. Round forward and down placing the hands onto the floor before stepping one foot at a time back onto the pedal with the balls of the feet connected. Walk the hands out into a plank or front support position.

Bend and straighten the elbows at no wider than a 45 degree angle, (aiming for a tricep push up) for the intended number of repetitions. To finish, bring the knees down onto the floor or Mat before standing up.

Observations

Do a body scan of the client taking note of the following points

Pelvis

  • Are the hip bones even horizontally or is the client leaning to one side?
  • Is the pelvis tucked posterior?

 

Legs

  • Are the legs longer and straight?
  • Is the client pushing through their heels as if they’re standing on the floor?

 

Feet

  • The instability of the feet is what makes the exercise challenging. Press the feet back and up slightly to keep energy pushing upwards rather than weight down onto the pedal

 

Apparatus

  • Is the pedal banging at the bottom? Increase the spring load so the client can control the springs and reduce the range of motion
  • Ensure the Wunda Chair is pushed up against a wall or is placed on grip mats or padding so it does not move throughout the exercise

Learning Style Technique Cues

Auditory – word associations that connect mind and body

  • Keep the hands shoulder distance apart and weight into the upper body to assist with the instability of the legs and feet
  • Say the client’s name when you’re about to interact with them

 

Visual

  • Imagine standing on the floor and pushing up against a bar or wall, the only part of the body moving is the elbows bending and straightening
  • You may demonstrate a part of the movement as a visual representation for the client to see

 

Kinaesthetic

  • Engage the gluteals to help keep the feet and legs still
  • Look for the connection into transversus abdominis as the feet press up and into the pedal

Modifications and Variations

Regress the exercise by

Progress the exercise by

  • Reducing the spring resistance
  • Adding repetitions and/or pace
  • Working towards Wunda Chair: Push Up – Feet on Bar transition to handstand

Series and Transitions

Push Up Feet on Bar is part of a Classical Pilates series of three Wunda Chair exercises comprising Push Up Floor (also known as Push Up I), Push Up Side or using the Wunda Chair seat and the pedal (also known as Push Up II but not taught within this repertoire), and Push Up Feet on Bar (also known as Push Up III).

Transition from the final plank position into a handstand by transferring the weight forward and bringing one leg up from the pedal at a time for an extra challenge.