Wunda Chair Abdominal Work: Push Up Floor

Wunda Chair Repertoire

Strength:

Abdominal Work: Push Up Floor

Alternate Names

Push Up I

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 each side

Apparatus Setup

Suggested springs

  • Exo Chair by Balanced Body
    • Cactus style number system
      • one spring on setting 2
  • 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’

Add a yoga block underneath the floor or mat hand to lift the shoulder up and have an even start position.

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 side onto the Wunda Chair with the arms reaching towards the ceiling and roll down to take the hands to the pedal and the floor (or yoga block). From there step back 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, step back in with the feet towards the pedal, lifting the hips, and roll up to the same start position.

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

  • Are the insides of the feet lifting or leaning outward? (supinated) 
  • Are the insides of the feet rolling inward? (pronated)

 

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

Learning Style Technique Cues

Auditory – word associations that connect mind and body

  • Keep the hands shoulder distance apart
  • Say the client’s name when you’re about to interact with them

 

Visual

  • Imagine standing on the floor and pushing 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
  • Keep the hips square and still when the pedal arm lifts, or aim to avoid lifting the hips as the pedal moves

Modifications and Variations

Regress the exercise by

  • Increasing the spring resistance to provide more assistance from the pedal on the lift up phase of the movement
  • Working on Mat Pilates: Push Up
  • Working on Wunda Chair: Swan Preparation (the arm presses)

Progress the exercise by

Series and Transitions

Push Up Floor 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).