Pilates Chair Routine (Level 1)

Introduction

• Instructor: Veronica from For Pilates Sake
• Routine: Level one chair routine

Footwork

Pilates V Position

• Inhale: Paddle goes down
• Exhale: Paddle rises up
• Keep feet in position; avoid ankle movement
• Focus on movement through hip, foot, and knees as passengers

Bird on a Perch

• Inhale: Paddle goes down
• Exhale: Paddle rises up
• Maintain spine and pelvis stability
• Aim for breath alignment from sacrum to skull
• Range may vary; adjust accordingly

Heel Flex

• Inhale: Paddle down
• Exhale: Raise up
• Focus on hip extenders (glutes and hamstrings)
• Keep toes rising towards shins
• Movement is facilitated by the spring

Ankle Work

Balls of Feet

• Knees in line with hips
• Hands on knees or behind head
• Flex and point ankle, staying stable through femur
• Adjust leg position based on chair type (center line vs outside springs)

Single Leg Pumps

• High-heel position, legs together or apart
• Press palms together, pump for 20 counts (inhale for 5, exhale for 5)
• Option to pump with one leg; adjust as needed for hip comfort

Foot-Ankle Spring Exercises

• Springs set to 2/3
• Hands on chair for support, pointing and flexing
• Maintain knee-hip-ankle alignment
• Option for hand positions: on chair, behind head, or I Dream of Genie arms

Forward Push Down

• Adjust for hamstring and spine flexibility
• Inhale: Bend to push paddle down
• Exhale: Rise back up
• Focus on spine and pelvis alignment
• Variations in foot-hand pressure directions (panini effect)

Tricep Presses

• Stay in forward position
• Inhale: Bend elbows
• Exhale: Extend elbows
• Maintain shoulder stability

Straight Leg Press

• Spring setting: 1-3
• Stand with right foot on paddle, maintain alignment
• Inhale: Pull paddle towards you
• Exhale: Paddle pulls leg forward
• Focus on the scissoring motion, balancing act

Side Leg Press

• Arches on paddle, feet turned out
• Focus on hip as the movement origin, avoid pushing with calf
• Alternate between legs
• Hand-on-hip for spatial awareness

Prone Arm Press

• Spring setting: 1/2
• Hands on paddle, shoulders over wrists
• Exhale: Bend elbows
• Inhale: Straighten arms
• Focus on shoulder girdle stability and body alignment

Floor Exercises

Spine Stretch

• Set spring to 1
• Legs apart, feet pointed, lean on spring
• Inhale: Paddle rises up, exhale: Move entire unit down
• Focus on stable shoulder girdle

Low Frog

• Spring setting: 2 or 3
• Feet in a prayer position, rotate femurs out
• Inhale: Pull paddle towards center, exhale: Paddle pulls legs back up
• Focus on hip rotation

Single Leg Press

• Inhale: Move paddle with femur head, knee as a passenger
• Align foot with pubic bone, maintain hip square
• Alternate legs

Arch Press

• Arches on paddle, maintain connection while turning out
• Inhale: Pull paddle towards sitting bones
• Focus on inner thigh and external rotation

Seated Tricep Press

• Spring setting: 3 or 4
• Hands forward, sitting at chair edge
• Exhale: Paddle rises up, inhale: Paddle down
• Maintain shoulder stability and arm bone range

Conclusion

• Veronica concludes the session and invites questions or comments to be submitted.