Get Integrated (And Stay That Way All Day)

In just 15 minutes, you can work every muscle in your body to achieve the ultimate goal in Pilates: full-body connection throughout your daily life.

- Fernando Sadir

HOW OFTEN DO YOU FEEL STRONGLY CONNECTED WITHIN YOUR BODY?

Have you ever dreamed of living in this permanent state of muscle engagement? Well, if this is something you’re looking to accomplish, try this short sequence that will keep you feeling fit and strong all day long.

The Wunda Chair is an extraordinary and incredibly versatile yet simple apparatus. It was developed by Joe Pilates for many reasons, one of them being to allow the client the opportunity to maintain their daily practice at home when the studio was closed. It allows you to exercise your whole body in a small space—even in your own living room where I like to use it.

I designed this workout for the Pilates instructor or advanced student that may have a Wunda Chair, too—as Joe wished. It’s a great way to take your daily “internal shower” and keep your energy up. You’ll feel your whole body connect with all of your muscles working, giving you that great Pilates sensation in just 15 minutes—so try to do it every day!

GENERAL GUIDELINES

PROP Feel free to place a nonskid pad under the Wunda Chair to help keep it in place.

BREATH Breathe naturally, always focusing on the exhale.

REPS Varies TIPS

• Concentrate on working your center the entire time, reaching your body up from your toes to the top of your head (or fingertips when your arms are overhead).

• This workout is for the advanced student or teacher. Avoid it altogether if you have any issues in your shoulders, elbows, wrists or knees.

• As you get comfortable with this routine, feel free to change up the spring setting to make things even more challenging.

THE PULL-UP

SPRING SETTING

1 top, 1 bottom

WHY DO THIS

• Activates your center throughout, deepening your powerhouse connection.