THE BETTERBUNDLE 01 · ROUTINE 14 · Yoga & Pilates
Chair Pilates Routine
One movement at a time. Follow the illustrated guide, use your own comfortable pace, and take a break whenever you need.
Start routineStart with Seated Posture Lift
YOUR PACE. YOUR ROUTINE.Completion is marked by you. Progress stays on this device.
YOUR MOVEMENT PLAN
Choose where to begin.
Seated Posture Lift
Hold 15 sec
Core Brace
Hold 20 sec
Knee Lift
10–12 each side
Double Knee Lift
10–12 reps
Leg Extension
10–12 each side
Toe Tap
12–15 reps
Arm Reach
10–12 reps
Spine Twist
10 each side
Seated Hundred Arms
30 pulses
Side Bend
10 each side
Seated Scissors
12 total
Heel Slide
10 each leg
Seated Roll Down
8–10 reps
Seated Side Leg Lift
10 each side
Chest Lift
10 reps
Seated Saw
8 each side
Before you begin
Use a stable chair without wheels on a non-slip surface. Keep breathing and stop for pain, dizziness or unusual breathlessness. These illustrated guides have not been clinically reviewed. Ask a qualified health professional if unsure a movement is suitable.
Chair exercise guidance ↗View the complete original poster
YOUR OFFLINE COMPANION
Keep the whole bundle close.
20 illustrated posters + 8 planners · US Letter, A4 & A5 PDFs