Chair Pilates Workout Guide: 8 Exercises To Try at Home

Joseph Pilates, in his book “Return to Life Through Contrology,” said, “Physical fitness is the first requisite of happiness.” And while many of us struggle to find time and motivation to exercise, there are simple ways to stay fit and healthy. One such workout is Chair Pilates.

Chair Pilates is a low-impact form of exercise that combines traditional Pilates movements with the support of a chair.

The idea is to make Pilates accessible to everyone, regardless of age or physical abilities. It can be an ideal workout for those with injuries, seniors, or anyone looking for a gentle but effective way to strengthen and tone their muscles.

In this guide, we will introduce you to 8 basic Chair Pilates exercises that you can try at home. But before we get into the exercises, let’s first understand what Chair Pilates is all about.

What is the Best Chair Pilates Workout?

The best Chair Pilates workout is one that suits your individual needs and fitness level. The beauty of Chair Pilates is that it can be modified to accommodate various abilities and goals.

A typical Chair Pilates workout includes a combination of seated, standing, and lying down exercises. These movements focus on building core strength, improving balance, and increasing flexibility.

Some exercises for beginners to include in their Chair Pilates workout could be: 

Seated Spine Twist 

The Seated Spine Twist focuses on engaging the oblique muscles, promoting spinal mobility and flexibility. This movement helps to improve posture and enhance the rotational strength of the spine, which is essential for daily activities. Additionally, participating in a Chair Pilates class that incorporates this exercise can aid in digestion and relieve tension in the back (7). 

Steps to Execute: 

1. Sit upright on the edge of a sturdy chair with your feet flat on the ground. 
2. Place your hands behind your head, elbows wide. 
3. Inhale, lengthening your spine, and on an exhale, twist to the right, keeping your core engaged. 
4. Hold the position for a few seconds before returning to the center. 
5. Repeat on the left side.

Seated Side Bend 

The Seated Side Bend effectively targets the lateral muscles of the abdomen, enhancing flexibility and balance. By stretching the side body, this movement can alleviate tension in the ribs and improve lung capacity. It’s particularly beneficial in a Chair Pilates workout for seniors, helping to maintain mobility as they age. 

Steps to Execute: 

1. Sit upright with your feet hip-width apart and arms resting by your sides. 
2. Inhale and lift your right arm overhead. 
3. Exhale as you lean to the left, feeling a stretch along your right side. 
4. Hold for a few seconds, then return to the starting position. 
5. Repeat on the opposite side.

Seated Neck Pull 

The Seated Neck Pull engages the deep abdominal muscles, reinforcing core stability. This exercise targets the rectus abdominis and helps improve postural alignment, which is essential for maintaining a healthy spine. Ideal for a Chair Pilates workout for weight loss, it encourages mindful breathing and control during the movement. 

Steps to Execute: 

1. Sit tall on the edge of the chair with your feet hip-width apart. 
2. Interlace your fingers behind your head. 
3. Inhale, lengthening through the spine; on an exhale, draw your elbows to your knees while rounding your spine. 
4. Inhale to return to the starting position, keeping control.

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Chair-Supported Push Up 

The Chair-Supported Push Up focuses on strengthening the chest, shoulders, and triceps. Positioning your hands on a sturdy chair allows for a modified yet challenging push-up that respects the body’s needs. This movement can be particularly advantageous for those exploring a Chair Pilates workout for beginners. 

Pro tip: Place the chair up against a wall to be sure that it does not slide out when you are performing this exercise 

Steps to Execute: 

1. Stand, facing the front of the chair, placing your hands on the seat with arms straight. 
2. Walk your feet back until your body forms a straight line from head to heels. 
3. Inhale as you lower your chest towards the chair, then exhale as you push back up.

Seated Single Leg Stretch 

The Seated Single Leg Stretch works on the hip flexors and abdominal muscles, encouraging coordination and stability. This movement trains the core to maintain balance while improving flexibility in the legs. It can be especially helpful for seniors to retain strength and mobility. 

Steps to Execute: 

1. Sit at the edge of the chair with your spine straight and lean back slightly. 
2. Extend your right leg straight out while bringing your left knee into your chest. 
3. Hold your left knee with both hands, then switch legs. 
4. Continue alternating sides.

Seated Double-Leg Stretch 

The Seated Double-Leg Stretch activates the lower abdominals and improves coordination. This dynamic movement can help to enhance muscle endurance and core strength, essential components of any effective Chair Pilates workout . 

Steps to Execute: 

1. Sit tall with your feet flat on the ground and hands resting at your sides. 
2. Lean back slightly while extending both legs out in front, keeping your core engaged. 
3. Circle your arms around as you draw the knees back in towards your chest. 
4. Repeat the sequence.

Seated Spine Stretch Forward 

The Seated Spine Stretch Forward aids in stretching the spinal column and hamstrings. This exercise is excellent for promoting relaxation and alleviating tension in the back, offering deep stretches while remaining accessible. Engaging in this movement can be part of a mindful approach within a Chair Pilates workout for weight loss. 

Steps to Execute: 

1. Sit on the edge of a chair with your feet hip-width apart. 
2. Extend your arms out in front at shoulder height. 
3. Inhale to lengthen the spine, and as you exhale, reach forward, allowing your back to round slightly. 
4. Return to the upright position.

Chair Dip 

The Chair Dip targets the triceps and shoulders, contributing to upper body strength. This exercise challenges your balance and stability, making it a useful addition to a Chair Pilates workout for seniors looking to maintain independence in daily movements. 

Steps to Execute: 

1. Sit on the edge of the chair with your hands resting on the sides for support. 
2. Shift your weight onto your hands and slide your butt off the front of the chair. 
3. Lower your body towards the ground by bending your elbows at a 90-degree angle. 
4. Push back up to the starting position. 

Find more exercises in our previous blog, Pilates Chair Exercises.

Is Chair Pilates Effective?

Chair Pilates is effective. It improves various aspects of fitness, including strength, flexibility, balance, and core stability. It also helps to improve posture and body alignment.

• Improves Posture and Balance

Chair Pilates focuses on strengthening the core muscles, which are essential for maintaining good posture and balance (1). A strong core helps to support the spine, allowing you to sit and stand tall with ease.

• Increases Core Strength and Stability

The core refers to the muscles in your abdomen, back, hips, and pelvis. These muscles work together to support your body’s movements and maintain stability.

In Chair Pilates, you’ll perform exercises that target these muscles, helping to strengthen and stabilize them. As a result, you’ll notice improved strength in your everyday activities (2).

• Reduces Back Pain and Joint Stiffness

Chair Pilates is a low-impact workout that puts minimal stress on your joints, making it a safe exercise for those with injuries or joint pain (2). The movements also help to stretch and strengthen the muscles around your spine, reducing back pain and stiffness.

• Enhances Flexibility and Range of Motion

Chair Pilates includes various stretches that focus on increasing flexibility, especially in the hips, shoulders, and spine. As you become more flexible, you’ll have a better range of motion in your joints, allowing you to move with ease (3).

• Improves Body Awareness and Coordination

The slow and controlled movements in Chair Pilates require focus and concentration. By paying attention to your body’s alignment and movement patterns, you’ll improve body awareness and coordination over time (4).

Read more: Chair Pilates For Seniors With Chronic Pain: Gentle Exercises To Reduce Discomfort

Does Chair Pilates Work for Weight Loss?

Chair Pilates may aid weight loss by setting the right mindset for an active lifestyle. It may not burn as many calories as high-intensity workouts, but it can encourage individuals to engage in more physical activity and make healthier choices.

In addition, Chair Pilates can help build lean muscle mass, which boosts metabolism and aids in weight loss.

For the best results, combine Chair Pilates with a healthy calorie-controlled diet and regular cardiovascular exercise.

This, Pilates For Beginners Over 60 is low-impact routine and perfect for seniors.

How Many Calories Does Chair Pilates Burn?

Chair Pilates may not burn as many calories as high-intensity workouts, but it can still contribute to weight loss. The number of calories burned during a Chair Pilates workout depends on various factors such as age, gender, body weight, and intensity of the exercises.

On average, a 30-minute Chair Pilates session may burn between 100-250 calories. However, the exact number may vary for each individual (5).

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Is 20 Minutes of Pilates a Day Enough?

20 minutes of Pilates is better than no exercise at all, but for maximum benefits, it is recommended to engage in at least 30 minutes of moderate-intensity physical activity daily.

However, consistency and progression are more crucial factors in achieving results with Chair Pilates. Starting with shorter sessions and gradually increasing the duration and intensity can be a safe and effective approach.

Read more: 30 Day Chair Workout for Beginners: Exercises, Tips and Frequently Asked Questions

What are the Disadvantages of Pilates?

While Pilates is widely recognized for its numerous benefits, such as improving flexibility, strength, and mental focus, there are several disadvantages to consider.

First, without proper instruction, there’s a risk of injury. Pilates exercises often require precise movements and postures, making professional guidance essential to avoid strains and sprains.

Additionally, the cost of classes can be a barrier for many. Quality Pilates sessions, especially those with certified instructors, tend to be pricey, which might make regular attendance difficult for some individuals.

Another potential drawback is that Pilates is not a comprehensive workout for everyone. While it excels in enhancing core strength and flexibility, it does not suffice for those looking to achieve high levels of cardiovascular fitness or muscle mass increase. Depending on your individual fitness goals, you may need to supplement Pilates with other forms of exercise.

Last, Pilates generally requires a commitment of time before one can see significant results. Unlike high-intensity workouts that can show quick gains in muscle mass or weight loss, Pilates focuses on gradual improvement in posture, balance, and core strength, which may take longer to notice.

Frequently Asked Questions

• What Is The 80 20 Rule In Pilates?

The 80/20 rule in Pilates refers to the balance between strength and flexibility training. This means that 80% of your Pilates workout should focus on strengthening exercises, while the remaining 20% can involve stretches and mobility work.

However, there are many interpretations of this rule. Some take it to mean that 80% of the results come from 20% of the exercises. Focusing on the most effective exercises will yield the majority of benefits and is more efficient than trying to do a large number of exercises.

• Can Pilates Change Your Body In 2 Weeks?

2 weeks is not enough time to see significant changes in your body with Pilates. However, consistent practice over a longer period can result in improvements such as increased flexibility, muscle strength, and posture.

• What Happens If You Do Pilates Every Day?

If you do Pilates every day, you may notice improvements in your core strength, flexibility, and body awareness. However, it is essential to listen to your body and take rest days when needed to avoid overtraining or injury.

These, Chair Pilates moves can be incorporated in your busy schedule. 

• Is Pilates Enough Exercise?

Pilates falls under the category of moderate-intensity physical activity, which is recommended for maintaining overall health and well-being. While it may not be enough as the sole form of exercise for everyone, it can be a beneficial addition to an active lifestyle.

According to the Centers for Disease Control and Prevention (CDC), adults should aim for at least 150 minutes of moderate-intensity exercise per week (6), which can include forms of Pilates.

The Bottom Line

Chair Pilates is a low-impact form of exercise that offers numerous benefits for individuals of all ages and fitness levels. It can improve strength, flexibility, balance, posture, and overall physical well-being.

Incorporating Chair Pilates into your routine can have positive effects on your overall health and may aid in weight loss. Remember to always listen to your body and modify exercises as needed to stay safe and comfortable during your workout.