Chair-lates: Elevate your wellness journey with seated Pilates

You’ve all heard me say ‘There’s always an option’ and if you haven’t – where have you been?! 

When you really want to do something you make one of two choices.

You find a way


You make an excuse

Pilates is no different.

If you can breathe…….

…….you can do Pilates

This applies if you have an injury, a physicality or lack of time.

Can’t stand up – sit down

Can’t kneel – sit down

Can’t lay on your back – sit up

Can’t lay on your front – sit up

On a plane – stay seated

Can you see a pattern?

Each option uses a chair, which also means you can work out at your desk.

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 class.

You may even just want to give seated Pilates ago for a variation on your usual workout.

I speak about seated Pilates in more detail on my latest Podcast – Just a Thought. 

Have a listen via my website, Spotify or your WhatsApp group.

Sam ‘off to get a comfy seat’ Hobbs