Chair Pilates – Episode 4

Video Description:

Seated:

• Chest openers
• Alternating knee lifts + both knees (6x)
• Seated rotations (8x)
• Criss-cross: one side (4x), alternating (8x)
• Seated side bends (6x each side)
• Single-leg stretch (8x alternating)
• Wide-leg forward stretch + cat/cow (4x) + rotations (6x)
• Narrow-leg spine twists (6x)

Standing:

• Cat/cow (4x)
• Scapular push-ups (6x)
• Roll-up (2x)

Prone:

• Upper body extensions (6x)
• Single-leg extensions (8x alternating)
• Both legs extended (6x)
• Swimming (10 beats)

Supine:

• Extension over chair (6x)