Powerhouse Push-Ups
Target your entire body with this advanced exercise
by Moses Urbano
To the well-informed Pilates practitioner, the Wunda Chair is the most challenging apparatus in Joseph Pilates' system. A variety of exercises can be performed on the chair, most done with one or two springs stretched between the pedal and the back edge of the apparatus.
Joseph Pilates developed a challenging push-up to be performed on the Wunda Chair. He only gave this unique exercise to people who had a strong connection to their powerhouse, or core muscles.
Try doing the push-ups on the Wunda Chair after a good workout on the Reformer or a solid workout on the mat. It's a great finish to keep the powerhouse burning and tight. Remember to keep the Pilates principles in mind. Stretch within your frame, use strength from your powerhouse and move with control. Complete the entire sequence, including all three types of push-ups, before returning to standing.
Please consult your Pilates instructor for the appropriate spring setting for your Wunda Chair.
Note: This exercise should only be done if you have a strong powerhouse and a healthy back with no issues in the wrists, elbows or shoulders.
Getting Started
Stand with your back to the Wunda Chair. Your body is one foot's length away from the base, feet in Pilates stance (heels together, toes apart). Pull into your powerhouse and reach your arms up.
Bend forward, keeping your hips slightly in front of your heels. Touch the floor with your palms.
Lift one foot up to the pedal and balance on your toes; keep the pedal still.
Bring the other foot up to the pedal. Balance on your toes with your feet in Pilates stance. Keep your heels lifted over your toes and hold the pedal still.
Continue pulling up into your powerhouse as you walk your hands out. Lower your hips until your body is parallel to the floor and your hands are under your shoulders. Keep your feet in Pilates stance with your heels lifted over your toes.
Work the Arms, Shoulders and Back
Begin to bend your elbows. Keep them into your sides as you lower your upper body close to the floor. The pedal stays still.
Straighten your arms to lift your body so that it's parallel with the floor. Keep your feet in Pilates stance with the heels lifted over your toes. Keep the pedal still. Repeat the push-up 3 times in this position.
For more exercises in this series, order the Spring 2005 issue here.
Moses Urbano has been a student of Romana Kryzanowska since 1998 and is a Romana's Pilates Certified Instructor. He is the owner of StudioMo, a Pilates studio in San Diego, CA.
| 
