PILATES CHAIR

PROLOGUE

PILATES PRINCIPLE

BASIC PLACEMENT

1. BREATHING

2. PELVIC PLACEMENT

3. RIB CAGE PLACEMENT

4. SCAPULAR MOVEMENT & STABILIZATION

5. HEAD & CERVICAL PLACEMENT

CHAIR

1 LEG WORK

01-➊ FOOTWORK

Toes Apart Heels Together

01-➋ FOOTWORK

Heels On Pedal

01-➌ FOOTWORK

Split_Toes On Pedal

01-➍ FOOTWORK

Split_Heels On Pedal

02-➊ SINGLE LEG

Heels On Pedal

02-➋ SINGLE LEG

High Half Toe

03 HAMSTRING PRESS HIPS DOWN

04 HAMSTRING PRESS HIPS UP

05 FROG LYING FLAT

06 ANKLE EXERCISE

07 LOWER & LIFT STANDING

08 CROSSOVER PRESS

09-➊ STANDING LEG PRESS

Front

09-➋ STANDING LEG PRESS

Side

10-➊ LUNGE

Front

10-➋ LUNGE

Backward

10-➌ LUNGE

Side

11 PULL UP

2 ARM WORK

12-➊ SCAPULA ISOLATION PRONE

Retraction

12-➋ SCAPULA ISOLATION PRONE

Protraction

13 ONE ARM PUSH PRONE

14 SWAN DIVE PREP

15 SWAN DIVE

16-➊ SCAPULA ISOLATION STANDING

Front

16-➋ SCAPULA ISOLATION STANDING

Back

17-➊ TRICEPS PRESS STANDING

Front

17-➋ TRICEPS PRESS STANDING

Back

18 ONE ARM PREP HAND ON FLOOR

19-➊ AB PRESS SITTING

Flex Spine

19-➋ AB PRESS SITTING

Press Pedal

20 TRICEPS PRESS SITTING

21-➊ CAT STANDING FRONT

Articulation

21-➋ CAT STANDING FRONT

Ab Pulses

21-➌ CAT STANDING FRONT

Arm Presses

22-➊ PIKE ON FLOOR

Flex Forward

22-➋ PIKE ON FLOOR

Arms Press

23 SWAN DIVE FROM FLOOR

24 TORSO FLEXION ROLL OVER

25 TORSO PRESS SITTING PREP

26 MERMAID

27 MERMAID KNEELING