At-Home Chair Pilates Workout Routines for Beginners

Mat-based Pilates has proven to be an effective way to engage your core muscles and improve overall strength, flexibility, and posture (1). However, not everyone has the mobility required to comfortably perform these exercises on the floor.

Chair Pilates workout routines are ideal for:

• Anyone who is recovering from injuries –  the seated position eliminates pressure on the joints and allows for a more controlled range of motion.
• Individuals with limited mobility or balance issues – the chair provides support and stability, which makes it easier to perform exercises.
• Beginners who are looking to build strength and coordination before moving on to mat-based Pilates.
• Anyone who is short on time – the compact size of the chair allows for quick and effective workouts.
• Pilates enthusiasts who are looking to add variety to their routine – the chair offers unique exercises that can’t be done on other equipment.

Here’s a beginner’s guide to at-home chair Pilates exercises.

What Is an Optimal Chair Pilates Workout Routine for Good Results?

An optimal chair Pilates workout routine is one that’s tailored to your individual needs and goals. It should include a mix of exercises that target different muscle groups, in addition to stretching and body alignment movements.

Here’s a sample Pilates-inspired routine:

Warm-Up

Shoulder Rolls

1. Stand behind the chair with your feet hip-width apart.
2. Release your hands from the chair and start rolling your shoulders backward in circles.
3. Progress to placing your hands on your shoulders and creating larger circles with your elbows.
4. Take deep breaths as you move, exhaling as you open up your shoulders.

Arm Circles

1. Extend your arms out to the sides and make wide, circular motions.
2. Breathe in as you lift your arms and exhale as they come down.
3. Ensure you maintain an upright posture to open your shoulders and improve mobility.

Side Bend Stretch

1. Stand tall with one hand holding the chair or by your side for balance.
2. On an inhale, raise one arm to the ceiling.
3. Exhale as you bend sideways, opening your rib cage and stretching your side body.
4. Return to standing tall and repeat on the opposite side.

Crossed-Elbow Shoulder Stretch

1. Cross your elbows in front of you, placing one hand in each elbow crease. Try to bring your hands together, but if you can’t, that’s okay.
2. Lift your arms overhead, breathing deeply to stretch between your shoulder blades.
3. Circle your arms downward (like a windmill) and cross them the other way for the opposite side.

Whether you’re a workout beast or just a beginner making your first foray into the world of fitness and dieting – BetterMe has a lot to offer to both newbies and experts! Install the app and experience the versatility first-hand!

Main Workout

Standing Leg Exercises

Calf Raises

1. Stand with your feet hip-width apart, your toes pointing forward.
2. Hold the back of the chair lightly for support, or for more challenge, try using no hands.
3. Rise onto your tiptoes as you exhale, keeping the movement controlled.
4. Lower back down as you inhale. Repeat 10 times.

Ballerina Toe Raises

1. Stand with your heels together and your toes turned out slightly (V-shape).
2. Push your pelvis slightly forward and engage your glutes.
3. Lift onto your tiptoes, exhaling as you rise, and lower back down with control.
4. Repeat for 8 repetitions, holding onto the chair for stability if needed.

Wide-Leg Pelvic Tilts

1. Step your feet wider than hip-width apart with your toes turned slightly outward.
2. Bend your knees gently, engaging your thigh muscles.
3. Tuck your pelvis under (as if tilting your tailbone toward the floor) and release to a neutral position.
4. Repeat the tilt 8 times, focusing on keeping your shoulders relaxed and chest lifted.

Chair-Assisted Squats

1. Stand with your feet parallel and slightly wider than hip-width apart.
2. Holding the chair for balance, slowly bend your knees, pushing your hips backward as if sitting into a chair.
3. Keep your back straight and ensure your knees stay behind your toes.
4. Exhale as you straighten back up, and repeat for 6-8 repetitions.

Hamstring Stretch

1. Step one foot forward while keeping the other leg back.
2. Push your pelvis backward as you lean slightly forward, keeping your back straight.
3. Rest your hands on your thigh for stability and breathe deeply.
4. Hold for a few seconds and then switch to the other side.

If you’re curious about Pilates stretches, check out our earlier article.

Seated Core and Glute Exercises

Seated Glute Lifts

1. Sit near the edge of the chair, your feet flat on the floor.
2. Hold the armrests (or seat edges) for support, and engage your glutes by squeezing them together.
3. Using your arms and glutes, lift your pelvis slightly off the chair, then lower back down without collapsing.
4. Repeat for 6 repetitions.

Glute Lifts with Leg Raise

1. From the seated glute lift position, lift one foot off the floor to a tabletop position (knee bent with shin parallel to the ground).
2. Lower your foot, repeat on the opposite leg, and then lower your pelvis back to the chair.
3. Perform 5 repetitions for each leg, maintaining balance and control.

Seated Spine Stretch

1. Sit near the edge of the chair with your feet wide apart.
2. Place your hands on your knees and hinge forward from your hips with a straight spine.
3. Drop your head and shoulders, rounding your back, and then roll back up to a seated position.
4. Repeat this movement 3-5 times, coordinating with your breath.

Seated Spine Twist

1. Sit tall on the chair with your feet flat on the floor.
2. Extend your arms to shoulder height, your palms facing down.
3. Rotate your upper body to one side, twisting through your spine while keeping your hips squared forward.
4. Twist further with two small pulses, then return to center and repeat on the other side.
5. Perform 4 repetitions per side.

Chair-Push Push-Ups

1. Face the chair and hold onto it with your arms straight and your hands shoulder-width apart.
2. Walk your feet back until your body is at a diagonal, forming a straight line from your head to your heels.
3. Slowly bend your elbows to lower your chest toward the chair.
4. Exhale as you push back up. Repeat 6-8 push-ups, keeping the movement controlled.

Cool Down

Ankle-on-Knee Stretch

1. While seated, cross one ankle over your opposite knee.
2. Press gently on the lifted knee with one hand while holding the ankle with the other.
3. Lean forward to deepen the stretch in your glute and hip.
4. Hold for a few breaths and switch sides.

Neck Stretches

1. Sit tall with your arms resting at your sides.
2. Tilt your head so your ear moves toward your shoulder.
3. Rotate your head to look downward toward your armpit, then turn to look upward over the same shoulder.
4. Perform on both sides, holding for several breaths.

Wrist and Arm Stretch

1. Stretch one arm out to the side, your thumb tucked into the palm of your hand.
2. Wrap your fingers around your thumb and gently flex your wrist backward.
3. Rotate your arm slightly outward for a deeper stretch, and look to the opposite side.
4. Repeat on the other hand, then shake your wrists out.

Full-Body Stretch

1. Stand behind the chair and place one foot against the seat for a hamstring stretch, pushing your hips backward and leaning slightly forward.
2. Switch legs, then slowly roll up to a standing position.
3. Take a deep breath, lifting your arms overhead, and exhale as you lower your arms by your sides.

Congratulations on completing your chair Pilates workout!

How to Create a Chair Pilates Workout Routine

When you’re designing your chair Pilates workout routine, it’s important to start with the basics and gradually increase the intensity. This will help prevent injuries and ensure proper form throughout the exercises. Here are some guidelines you should keep in mind:

1. Start with a warm-up: Begin your chair Pilates workout by warming up your body with some gentle stretches or light cardio, such as a few minutes of walking or jumping jacks.
2. Focus on form: Proper form is crucial in chair Pilates exercises to prevent injury and get the most out of each movement. Take your time to understand the correct alignment and positioning for each exercise before you add intensity or resistance.
3. Incorporate a variety of movements: The chair Pilates workout offers a range of exercises that target different muscles and body parts. It’s important to mix up your routine with a variety of movements to work your entire body and avoid overworking certain muscles.
4. Increase resistance gradually: As you become more comfortable with the chair exercises, you can start adding resistance by using springs or weights. Start with lighter resistance and gradually increase as you build strength and improve your form.
5. Focus on proper alignment and form: As with any exercise, proper form is essential for both safety and effectiveness. Make sure to pay attention to your alignment and engage the correct muscles throughout each movement.
6. Breathing technique: Breathing is a key component of Pilates and should be integrated into every exercise. Inhale deeply through your nose before beginning the movement, and exhale fully through your mouth as you complete it.
7. Modify exercises if needed: It’s important to listen to your body and modify exercises if they feel too challenging or cause discomfort. You can always make adjustments by using lighter resistance or modifying the position of your body.
8. Incorporate stretching: Pilates also incorporates stretching to improve flexibility and range of motion. It’s important to stretch before and after your Pilates session to help prevent injuries and improve your overall mobility.

Another important predictor of the success of a workout is your choice of equipment.

Many chair Pilates workout routines are designed to be done on the Wunda Chair, which is also known as the Pilates Chair.

The Wunda Chair is a piece of Pilates equipment that’s designed to enhance strength, flexibility, and balance. Originally created by Joseph Pilates, it’s a compact and versatile apparatus that resembles a small box or chair with a padded seat and a pedal attached to springs. The springs provide adjustable resistance, which allows for a wide range of exercises that target the core, arms, legs, and back.

The Wunda Chair is particularly popular due to its ability to offer challenging workouts in a small space, which makes it ideal for use at home or in studios with limited room. 

However, you don’t need a Wunda Chair at home to do the exercises in this guide.

Many of the exercises can be done on a chair with a flat, hard back. It should have a flat, firm surface to sit on. One with armrests will work well, but you can also use one without, as armrests aren’t essential for many exercises. 

It shouldn’t have wheels and must be placed in a clutter-free area. Make sure that you test the stability of any chair before you use it for these exercises to ensure safety.

Read more: Pilates vs Somatic Pilates: What’s the Difference?

Can Chair Pilates Be Done Every Day?

Chair Pilates can generally be done every day, as long as the workouts are appropriately structured and varied. The adaptability of this exercise method allows you to modify the intensity to suit their needs. For example, you might focus on gentle stretching and mobility work on one day, while dedicating another day to strength-based movements.

From a physiological perspective, your muscles and connective tissues benefit from regular activity, as it supports circulation, improves joint mobility, and promotes recovery (2).

However, overuse of the same muscle groups without adequate rest could lead to soreness or strain. If your sessions include high-intensity or resistance-focused exercises, incorporating rest days or alternating muscle groups will give your body time to recover.

Paying attention to how your body feels is essential. If you experience fatigue, discomfort, or decreased performance, consider scaling back the frequency of your sessions. Daily exercise is safe for most people when it’s balanced with monitoring your body’s response.

Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24/7 support, challenges that’ll keep you on your best game, and that just scratches the surface! Start using our app and watch the magic happen.

How Long Should a Chair Pilates Workout Last?

The ideal duration of a Pilates chair workout depends on your fitness level, goals, and overall conditioning. For beginners or individuals who have limited time, 20 to 30 minutes can provide benefits such as improved flexibility, posture, and muscle activation. A shorter session can also help foster consistency, which is the key to long-term physical improvements.

Intermediate and advanced practitioners or those who are aiming for increased strength and endurance may benefit from 40-60-minute sessions. This allows for a more comprehensive routine, incorporating a mix of warm-up, strength exercises, focus on stability, and a cool-down stretch.

Shorter sessions that target specific muscle groups or mobility exercises can also serve as a supplement to other workout routines. However, it’s important to maintain proper form throughout, as fatigue can compromise alignment and muscle engagement (3).

Listening to your body should guide the length and intensity of your workouts. If you find yourself unable to maintain correct form or feel overly fatigued, it’s better to shorten the session rather than risk injury.

To learn more about the wall Pilates routine, check out our in-depth article on the topic.

Is Chair Pilates Good for Seniors?

Chair Pilates is an excellent exercise choice for many seniors, largely due to its accessibility and adaptability. The use of a chair provides a stable base of support, which can be beneficial for individuals with balance issues or decreased mobility. This makes it a safer alternative to more dynamic or floor-based workouts and minimizes the risk of falls.

Age-related changes in muscle mass, joint mobility, and posture are natural, but chair Pilates can help counteract these effects (4). The technique emphasizes controlled movements, joint alignment, and proper breathing, all of which can improve functional strength, flexibility, and coordination over time.

In addition, the low-impact nature of Pilates makes it gentle on the joints while still promoting muscular engagement and circulation.

For seniors who are managing conditions such as arthritis or osteoporosis, or those who are recovering from injuries, chair Pilates can be particularly useful (5). Modifications can be made to accommodate discomfort or limitations, which ensures the exercises remain safe and effective.

However, it’s important for seniors to consult a healthcare provider before starting any new exercise program, particularly if they have chronic medical conditions or have been sedentary. Working with a trained Pilates instructor may also help ensure proper technique and prevent strain.

Read more: Pilates Transformation: Here’s What to Expect

What Are the Best Stretches to Include in a Chair Pilates Routine?

A well-rounded Chair Pilates routine should incorporate stretches that target key muscle groups that contribute to mobility and posture.

• Spine and Lower-Back Stretches

Spinal twists are excellent for improving rotation and mobility in the spine. Sitting tall in the chair, gently twist your upper body to one side, resting the opposite hand on the outside of your thigh for support. This stretches the obliques and helps maintain spinal flexibility.

Cat-cow stretches that are adapted for a chair setting are also beneficial. Alternate between arching the back and rounding it, allowing the spine to move through its natural range of motion, relieving tension in the lower back and thoracic area.

• Shoulders and Upper-Body Stretches

Shoulder rolls help alleviate tension in the shoulders and neck. Slowly roll your shoulders forward and backward in circular motions.

Arm stretches, such as reaching one arm across the chest and gently pulling it with the opposite hand, help release tightness in the shoulders.

• Hips and Lower-Body Stretches

Seated figure-four stretches target the hips and glutes. Cross one ankle over the opposite thigh while maintaining an upright posture. Lean slightly forward to deepen the stretch in the hip area.

Hamstring stretches can also be performed by extending one leg forward with the heel on the floor and gently leaning forward from the hips.

• Calves and Ankles Stretches

Seated ankle dorsiflexion stretches involve pointing and flexing the feet, which improves foot and ankle mobility. This can promote better balance and circulation, particularly for seniors or those who often sit.

Frequently Asked Questions

• Is chair Pilates good for beginners?

Yes, chair Pilates is an excellent option for beginners. It simplifies traditional Pilates movements by offering seated or supported exercises, which reduces the risk of injury and makes it more accessible for those with limited mobility or no prior experience. It allows individuals to focus on mastering proper form and alignment before they progress to more advanced routines.

• Can chair Pilates help with weight loss?

Chair Pilates can contribute to weight loss as part of a comprehensive fitness plan. It enhances muscle tone and increases physical activity levels, which support calorie burning (6). 

However, as it’s typically a low-intensity exercise, its direct impact on weight loss may be less significant than higher-intensity cardio workouts. Combining it with a balanced diet and other forms of exercise will optimize the results.

• Does chair Pilates improve flexibility?

Yes, chair Pilates improves flexibility by incorporating controlled stretches and movements that lengthen muscles and enhance range of motion. (1) Exercises that target areas such as the spine, shoulders, hips, and legs are particularly effective for reducing stiffness and promoting joint mobility over time.

• Can chair Pilates build strength?

Chair Pilates can build strength, particularly in the core, back, and stabilizing muscles (1). While the resistance and intensity may be lower than traditional strength-training methods, it promotes functional strength by improving muscle activation and stability. It’s particularly beneficial for individuals who are recovering from injuries or those who are looking for low-impact strength work.

The Bottom Line

Pilates chair workout routines offer a versatile and low-impact way to improve strength, flexibility, and balance, which makes them suitable for a wide range of fitness levels, including beginners and seniors. By focusing on controlled movements and proper alignment, these routines promote muscle engagement while minimizing joint strain. The routine above is a great place to start.