Pilates Star Exercise on Wunda Chair and Reformer

Pilates Star is one of the most advanced and iconic movements in Pilates, presenting a significant challenge to strength, control, and balance. When performed on the signature Pilates equipment the Wunda Chair and the Reformer this exercise helps develop deep core strength, improve balance, enhance flexibility, and elevate coordination among major muscle groups throughout the body. Let’s explore the benefits and proper execution of the Pilates Star exercise on both pieces of equipment in this article. 

Introduction to the Pilates Star Exercise

The Pilates Star exercise on the Wunda Chair and Reformer is an advanced variation of the side plank. The movement requires you to lengthen both the arm and leg into a star like shape, balancing the body on one arm and one leg. This exercise demands maximum coordination between core strength, shoulders, hips, legs, and breath control. It is an ideal choice for practitioners with a solid Pilates foundation who want to elevate their level of body control.

When performed on the two popular Pilates machines the Wunda Chair and the Reformer each version offers a distinct training experience, allowing you to gain deeper awareness of your body and movement capabilities.

Benefits of the Pilates Star on Each Apparatus

Whether practiced on the Wunda Chair or the Reformer, the Pilates Star exercise effectively develops core strength, improves balance, enhances flexibility, and refines full body movement control.

In addition, Pilates Star supports better posture, strengthens the connection between major muscle groups, and heightens spatial awareness and motor control. This foundation is essential for progressing to higher level Pilates skills and for preventing injuries in everyday activities. 

However, performing Pilates Star on the Wunda Chair versus the Reformer creates different training effects. These differences stem from how each apparatus challenges the body and where the primary focus of resistance and stability lies:

Wunda Chair:

Due to its compact design and minimal base of support, exercises on the Chair place greater demands on balance and control especially when supporting the body on one arm and one leg. This forces the stabilizing muscles (core, legs, and shoulders) to work continuously and intensely, promoting deeper body awareness and refined control.

Reformer:

With its moving carriage and strap system, the Reformer allows for a wider range of exercise variations, from introductory to advanced levels. Adjustable resistance makes it suitable for both beginners and experienced practitioners. Pilates Star on the Reformer emphasizes overall strength, flexibility, and coordinated full body movement while offering a smoother, more fluid sensation.

How to Perform the Pilates Star Exercise on the Wunda Chair

Step 1: Equipment Setup

Attach at least one low spring and one high spring (add a medium spring if you are new to the exercise).

Step 2: Starting Position

• Place the inside hand on the ter of the chair seat, toward the back.
• Ensure the shoulder is aligned over the supporting hand, the spine is lengthened, and weight is evenly distributed through the supporting hand and leg.
• Lengthen the tailbone (sometimes feeling as though you are subtly tucking to avoid hip compression).
• Place the inside leg (closest to the chair) on the pedal, with the inside hand positioned centrally on the seat behind you.

Step 3: Lifting the Arm and Leg

• Lift the outside leg (the leg farthest from the chair) to hip height.
• Simultaneously extend the outside arm upward toward the ceiling.

Step 4: Execution

• Press the pedal down with the inside leg, engaging the glutes and upper back muscles. Hold the position, focusing on lengthening the entire body rather than forcing the pedal downward.
• Perform 3–5 repetitions on each side, then switch sides.

Note: Do not overly focus on lifting or lowering the pedal. Instead, use this opportunity to feel the expansive reach of all four limbs extending from the body’s center.

How to Perform the Pilates Star Exercise on the Reformer

Performing the Pilates Star exercise on the Reformer requires focused attention and precise technique to achieve optimal results. Follow these steps carefully:

1. Place one hand in the center of the footbar and lie on your side on the Reformer, with one foot supported and the other leg extended, forming a star like shape.
2. Begin by balancing on the supporting hand and foot, extending the free leg and lifting the top arm upward. Engage the core firmly and maintain a neutral, straight spine without sagging. 
3. Slowly move the body up and down, using leg strength and abdominal control to maintain balance.
4. As you push the carriage out, keep the body aligned and stable. Coordinate the breath inhale to prepare, exhale as you press.
5. At the top of the movement, hold the position for a few seconds, ensuring the body remains steady and controlled.
6. Use the core to maintain full body control, then slowly return to the starting position with controlled movement.
7. Perform 2–3 repetitions on each side, then switch sides and repeat.

Frequently Asked Questions About the Pilates Star Exercise on Reformer and Wunda Chair 

Before practicing, here are some commonly asked questions about the Pilates Star exercise on the Reformer and Wunda Chair, especially for those new to the movement or seeking to improve performance.

Should I practice Pilates Star on the Reformer or Wunda Chair first?

Both versions are advanced. However, the Wunda Chair typically feels more challenging due to its smaller base of support, while the Reformer provides greater stability, more variations, and adjustable resistance suitable for a wider range of practitioners. 

Should I perform Pilates Star if I have shoulder or wrist issues?

If you have shoulder or wrist concerns, proceed with caution and consult a qualified instructor. This exercise places significant demands on shoulder and wrist strength and stability. 

What is the biggest difference between Pilates Star on the Reformer and the Wunda Chair? 

The main difference lies in how each apparatus challenges the body. The Reformer offers smoother movement, greater variety, and adjustable intensity, making it suitable for both beginners and advanced practitioners. The Wunda Chair emphasizes active stability, balance, and deep control, ideal for experienced practitioners seeking higher level challenges.

Is it necessary to use the Reformer or Wunda Chair to perform Pilates Star? 

Yes, the Pilates Star exercise is designed specifically for the Reformer and Wunda Chair, as these machines provide the necessary support and resistance for optimal effectiveness. Variations can be performed on a mat with other props, but the results may differ.

Practicing the Pilates Star exercise on both the Wunda Chair and the Reformer offers an exceptional challenge for developing full body strength, balance, and control. Integrating both versions into your training allows you to clearly experience differences in stability, strength, and flexibility helping you build comprehensive movement mastery. Don’t forget to complement this exercise with related Pilates movements to maximize results and fully appreciate your body’s progress each day.