Chair Pilates & Tips for Beginners

August 10, 2025

Chair Pilates & Tips for Beginners

Photo by LOGAN WEAVER | @LGNWVR on Unsplash

Pilates is a gentle exercise that can help with developing strength, flexibility, and balance. Older adults can practice Pilates for balance, strength, and flexibility with weights, stretch bands, and a Pilates wheel. As well as using a Pilates ball to exercise with the help of an instructor. Leg circles can be practiced in addition to side circles. Another Pilates movement is by doing the Mermaid exercise with a chair or on a mat.

Before you begin Pilates or Chair Pilates, it is best to speak to your doctor before incorporating it into your routine. Pilates are gentle exercises that help you concentrate on your breathing, your movements, and help in reducing pain. Nonetheless, Chair Pilates is a great start for doing exercises for ten minutes. As well as inspiring you to exercise at home or at work when it gets too busy during the holidays. Wear comfortable clothes before beginning Chair Pilates.

It can also help with spinal mobility. In Pilates, you can do step ups with a Pilates Chair. It has a handle for your safety and for helping you balance. Be aware of your posture and your breathing. You can practice Chair Pilates with a group or with an instructor.

However, you can use a regular sturdy chair to do Chair Pilates. It is recommended to modify your exercises if you have limited mobility and for you to feel comfortable while exercising. Additionally, Chair Pilates can improve your mood especially if you are reluctant to exercise or have not exercised in a long time. Yet, Chair Pilates can be practiced together as a family or with a group of friends at home. Use light weights or water bottles to help you stretch your arms.

Chair Pilates makes you exercise your upper and lower body. You can do Seated Chest Expansion, Seated Heel Raises, and Seated Toe Taps. Make sure you are comfortable sitting on a chair and do warm up exercises before doing Chair Pilates. You can do your warm-up exercises on the floor with a mat or standing up on the mat. The warmup exercises can be done by doing wall slides, shoulder circles, arm swings, arm circles, and slow hip swings.

Courtesy Pexels Photo by Lê Đức

Then you can sit on a chair and enjoy doing Pilates. Ask your instructor for modifications or how to do the movements with less discomfort. You can do Spinal Twists, Movement Seated Marching, and Seated Spine Twist. Lastly, practicing squats, lunges, or butt kicks can be useful for your body to relax before doing Chair Pilates. Here is a list of items before doing Pilates.

Drink water before doing your Pilates class.
Eat a light breakfast or lunch two to three hours before your Pilates session.
Carry a water bottle so you can drink water after your Pilates class.
Eat a banana, yogurt, or granola as a snack, especially if your class is in the afternoon or in the evening.
Avoid having a heavy meal.
Bring fruit, a granola bar, or mixed nuts to eat in case you have low blood sugar during your Pilates session.
Avoid wearing jewelry, too loose clothing, and perfume.
Wear grip socks.
Wear layers depending on the room temperature.
Rest if you feel too much pain or get sleepy.
Use resistance bands or a Pilates stick to vary your exercises.
Play music and practice self-awareness as you do the movements at home.
Practice Pilates with a mat and breathing techniques as you do the movements slowly.
Do not exercise if you are feeling too sleepy, have nausea, or have a migraine.
Practice Chair Pilates for ten minutes or up to thirty minutes per day.
Tie your hair up and make sure your hair does not get tangled with the Pilates Chair.
If you wear eyeglasses, make sure your eyeglasses are secured and do not fall off as you exercise.
Do not wear hand lotion.
Know your body limitations.
Keep your feet on the ground when you do chair Pilates on a sturdy chair.

It is necessary to do cool down exercises. Finally, doing Pilates slowly can avoid further injuries. Practice gratitude meditation, mindfulness, or other form of meditation before or after your Pilates session. Nevertheless, practicing Chair Pilates might improve your overall wellness. Here are resources for practicing Chair Pilates.

The Ultimate Guide to Pilates Chair Workouts:

The Ultimate Guide to Pilates Chair Workouts

Chair Pilates for Seniors-Results in Just 10 Minutes a Day-Better 5:

Chair Pilates For Seniors—Results In Just 10 Minutes A Day! - Better5.com

Chair Pilates for Seniors-Pilates Anytime:

Chair Pilates for Seniors | Pilates Anytime