chair-lates WORKOUTS

chair-lates workouts

Seated Pilates

Seated Pilates is a variation of traditional Pilates exercises that are adapted to be performed while sitting in a chair.  This particular adaptation of Pilates focuses on core strength, postural alignment, flexibility, and balance.


One of the best things about seated Pilates is its accessibility.  No need for fancy equipment, not even a mat – just grab a chair, and you’re good to go.

Improved posture

Exercises target the muscles responsible for maintaining good posture, such as the core, back, and shoulders, helping to alleviate discomfort and prevent slouching.

Pure Core

Seated Pilates activates the core muscles, which improve core strength and stability.


Controlled movements and stretches helps to improve flexibility, particularly in the spine, hips, and shoulders.

Balance and coordination

Movements are included that challenge balance and coordination, which are essential for everyday activities and fall prevention.

Mind-body connection

Like traditional Pilates, seated Pilates emphasises mindfulness and body awareness, promoting a deeper connection between the mind and body.

Seated challenge

Just as there’s always an option, there’s also progression  – a challenge if you will. In the case of a chair – switch to a Swiss Ball.  You can also use bands, weights and any of the other equipment used in a Pilates class.


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Introduction to Chair-lattes


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Chair-lattes seated upper body mobility


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Chair-lattes Seated lower body mobility


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Chair-lattes Seated Strength - Shoulders


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Chair-lattes Seated Strength - Arms


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Chair-lattes Seated Strength - Chest


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Chair-lates Seated Strength - Legs


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Chair-lates Seated Strength - Back


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When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Sam H Pilates from any and all claims or causes of action, known or unknown, arising out of Sam H Pilates. It is always advisable to consult with your GP before undertaking any physical activity.